Forearm Wheel with Bent Knees

Dvi Pāda Viparīta Daṇḍāsana (bent knees)

Read what the gnome says

Forearm Wheel with bent knees! Sit with the knees bent, forearms down, and lift the hips into an arch. Press the forearms, open the chest, and keep the neck relaxed. Warm up the back and shoulders first. Breathe, then lower. Rolling gnome.

Works on Spinal extensors · Shoulders · Quadriceps

How to do it

1. Lie on the back with the knees bent and the hands behind the head.
2. Lift the hips and the chest, pressing the feet and the forearms down.
3. Open the chest, keep the knees over the ankles and hold; lower slowly.

Common mistakes

• Don’t let the knees splay.
• Don’t crunch the lower back.
• Don’t strain the neck.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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