Yoga has become a very popular fitness way in recent years, and is loved by more and more people, especially among girls who always pursue beauty.

We all know that through yoga practice, women's figures can become better and better. Yoga practice can also help people who are currently suffering from huge work and life pressure, soothe emotions and relieve stress. Fitness is no longer exclusive to the elderly. For young people, now they are more focused on green and healthy lifestyles. Recently, there has been a trend of sharing fitness photos on social networking platforms.

One girl has attracted my attention. Unlike the iron lads who lift weights, this girl posted many photos of her daily yoga practice. It must be said that she does give people a fresh and natural feeling. Compared to the muscle-type girls in the gym, I personally prefer this gentle style.

It's like a breezy spring morning, the willow trees are gently swaying in the breeze. Yoga girls are also particularly elegant and graceful. Seeing too many exaggerated European-style fitness gyms, I personally prefer this quiet and elegant temperament. It's just like yoga itself, seemingly gentle but full of inner power. It exercises people's physique and cultivates people's temperament, it is quiet like the wind. And this yoga girl is not just posing for photos. She can easily perform advanced yoga postures. Her posture is both standard and has a gentle and powerful quality, perfectly expressing the combination of yoga's flexibility and strength.

What amazes me most is that this yoga girl posted a standard backbend wheel pose. Anyone who has experience with yoga knows that the backbend wheel pose is one of the advanced yoga postures. It is a variant of arm support.

Yoga Wheel Pose It is transliterated from Sanskrit Urdhva Dhanurasana, because it is a deep backbend posture that can help us stretch the whole muscle group. It requires the practitioner to have a certain degree of flexibility, and the arms, wrists, back, and limbs should also have a certain amount of strength, otherwise it will be difficult to support the body to complete the posture.

Yoga Wheel Pose Action Steps

1. First, relax your body and lie flat on the yoga mat, with your hands placed on either side of your body and extended to the sides, with your legs opened as wide as your shoulders, and your feet pointing upwards naturally, your heels touching the mat, your neck and head, arms, back, and hips should be aligned.

2. Inhale, and simultaneously draw your legs inward, placing your feet firmly on the mat, with your legs vertical and aligned with the body’s midline, use the gluteal muscles to lift your hips off the mat, extend your arms behind you, with your palms flat against your head, keeping your palms in contact with the mat, and aligning with your feet.

3. Continue to raise your chest, lifting your head upwards, with your head touching the ground, while simultaneously extending your arms outwards, with your eyes looking forward, maintain a steady breath, and continue to push your body upwards, so that from the side, the whole body looks like an arch. Use your hands and feet to support the weight of your body, and then try to straighten your arms, without bending your elbows, and make your small arms vertical with the mat, while the core muscles of your abdomen remain in a tense state, use your legs to continue extending upwards, and lift your head off the mat, stretching your leg muscles, opening your chest, and pay attention to the process of the action, do not hold your breath, and feel the stretching state of your spine. Maintain the posture for 50 seconds, and then exhale.

4. Exhale, simultaneously bend your knees and arms, and let your body slowly return to the mat, relax your body, and maintain a smooth and continuous breath rhythm.

Wheel Pose Precautions

• When practicing the wheel pose, pay attention to the position of your hands, which should be the same as the position of your feet, so that the whole body can form an arch. If the practitioner has very good flexibility, they can try to fully straighten their legs and place their feet firmly on the mat, which can better stretch the leg muscles and extend the spine. However, if the practitioner has neck problems, the head should not be overextended backwards.

• When entering the backbend wheel pose, the front side of the body should have a certain degree of flexibility. If the front side is tight, it will be difficult to complete the posture. Therefore, first open the muscle group of the body, maintain the flexibility of the shoulder joint, so that the body can enter the posture. Secondly, strengthening the lower limb muscles can provide the body with more support, ensuring the body's balance. For first-time wheel pose practitioners, you must take a step-by-step approach and slowly enter the posture, do not use brute force to force the body to bend backwards, otherwise it may harm the body. You must feel the sound of your body, and find your own body's rhythm.

• Wheel Pose Effects

By practicing yoga wheel pose step by step, we can help to relax and relieve the tension of the back muscles, enhance the body's flexibility, especially for office workers who sit for a long time, it can prevent the excessive stiffness of the back and waist muscles due to prolonged use, and prevent the occurrence of spinal problems. Yoga wheel pose can squeeze and massage the internal organs of the abdomen, fill the body with qi, nourish the kidneys, promote intestinal peristalsis, clear the stools, and detoxify.

• During the completion of the posture, the core muscles of the abdomen should always maintain a tense state, which can help reduce excess fat in the abdomen, deeply exercise the two arm muscles, relax the tense muscles of the neck and shoulders, accelerate the blood circulation of the neck and shoulders, open the chest, and prevent the effect of hunchback!

• At the same time, this pose can also help us strengthen the foot strength, with the support of the body weight to complete the pose, continuously strengthen the strength of the toes, which can also help stretch the leg muscles, remove excess fat, beautify the leg muscle lines, modify the leg shape, and enhance the hip muscles. Regularly practicing the wheel pose will not only bring you changes in shape, but also improve your body's flexibility, making the practitioner more elegant and graceful.