Half-Lotus Wheel

Ardha Padma Ūrdhva Dhanurāsana

Read what the gnome says

Half Lotus Wheel! Advanced. From lying down, one foot goes into half lotus, then hands by the ears. Press up into a wheel with the lotus foot placed gently. Only go if the knee is happy. Strong arms, long neck, firm legs. Don't force it, the wheel will wait. Breathe.

Works on Spinal erectors · Glutes · Triceps

How to do it

1. Lie on the back, place one foot high on the opposite thigh in half lotus, the other foot flat.
2. Set the hands beside the ears, fingers toward the shoulders.
3. Press into the hands and the planted foot and lift into a wheel; hold briefly, lower with control; switch sides.

Common mistakes

• Don’t force the lotus knee: rest the foot lower on the shin if it complains.
• Don’t let the planted knee collapse inward.
• Don’t crank the neck: lift through the chest.

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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