Hi there this is Jenna right now thanks for stopping by my youtube blog Jenna right now yoga today I’m going to be teaching you how to do a full wheel. So, if you’re feeling a little stiff. And you’re not warmed up I’m going to provide you a link for one of my other warm ups that I recommend doing before you jump into a bigger backlit then like full wheel so check out that post. And then pop right back over here and I’ll teach you how to do full wheel. So we’re going to start on our backs today go ahead and lie down we’re gonna do a few gentle bridges first to get your spine a little bit more open step on your feet bring your heels close to your hips let your fingertips graze the backs of your ankles. And then on an inhale press down for your feet and lift your hips up to the sky gently start to work your shoulders underneath your body, if it feels good to interlace your hands underneath, if you feel free feel your heart moving towards your chin one for you feel the inner edges of your foot ceiling down into the mat so there’s a slight inward spiral of your thighs take one more deep breath in and gently start to release those hands and slowly roll down upper back middle back and little back winch a way for the new side to side gently let’s do one more bridge just like that so go ahead and plant your feet fingertips graze the backs of your ankle inhale press down through your feet to lift your hips down again work those shoulders under your body and, if it feels good interlace your hands underneath of you. And just breathe take one more deep breath in exhale gently release the hands and slowly lower down start to winch a light for the knees side to side. And then plant the feet again. So we’re hip distance apart with those feet.
Yoga for Beginners How to do Full Wheel Jenna Raynell Yoga Photo Gallery
And then now to go into full wheel we’re going to place our hands by your ears let your fingertips point towards your shoulders. And when we press into our hands are going to come to the crown of our heads with the crown of her head rest on to the ground so on an inhale press down through your feet press down for your hands lift your hips up. And come to the crown of your head. So, if you get everything organized here spread through all ten fingers press down through the feet and then, if you feel strong press down and lift through the arms lift through the chest on been here for about 50 take one more deep breath. And then gently tuck your chin and slowly lower down upper back middle back and low back release your arms and windshield wiper those knees side to side let’s try that one more time. So you can get the hang of it plant your feet bring the hands by your ears with your fingertips point towards your shoulders. And then on a detail press down through your feet press down through your hands. And come to the crown of your head here we go inhale the crown of your head rather sit down and then, if you feel good press down through your feet press down through your hands to lift yourself up nice and open through the heart keeps crashing down through your hands and threes one more deep breath in exhale tuck that chin as you lower down upper back little back and low back well when should wipe our knees side to side it might feel good to do a reclining twist here might feel good to do some more relaxing yoga after this then hug both knees into your chest we rock forwards and backwards on your spine gently come up to sit awesome excellent work keep practicing it can be a challenging one it requires a lot of different strengths as termination but, if you stick with it you’ll have no problem, if you like this post please give it a thumbs up leave a comment and please subscribe to this blog for new yoga posts every single Monday filmed in gorgeous locations in the Hamptons and thanks again to Jovah nasco for providing some lovely music for this post thank you so much namaste.
Maybe You Like Them Too
- Yoga Therapy Yoga Treatment
- Step Up Your 100’S: Do The Pilates Hundred Challenge
- Give Your Bathroom The Spatreatment
- Energy From Plants
- Life Coach Gabi Lowe