How to do yoga wheels (picture)

efficacy

Tighten the muscles of your thighs and buttocks

Strengthen the strength of your back and arms;

Enhance flexibility in the neck, chest and shoulders;

Eliminate rigidity after getting up in the morning and tension after work;

Cultivate good posture and prevent hunchback;

Increase bone mineral density and prevent osteoporosis.

action essentials

Lie on your back against the ground, legs straight, hands on your sides, palms down.

Bend your knees and retract your heels against the back of your thighs.

The soles of your feet should continue to lie flat on the ground.

If your weight is low or your limbs are particularly stiff, you may find that your feet can't stick tightly to your thighs. If this is the case, place your heels as close to the back of your thighs as possible.

Place your hands on both sides of your head, palms flat against the floor, and fingertips pointing towards your feet.

Inhale deeply, arch your back, and raise your hips and abdomen upward.

Lower your head toward the floor while pressing down hard with both hands and legs.

Breathe comfortably and steadily.

Hold this position and count from 1 to 10. Bend your elbows to slowly lower your head to the ground, then slide your back back to the ground

Return your arms and legs to the original position. Rest comfortably for a while, then do it again.

simple wheel

For most people, simple wheel riding is relatively easy to do, and this position can also achieve most of the benefits of wheel riding.

action

Sit with your legs straight, lean back, and support it with your hands. Place your hands a few inches obliquely behind your hips, with your hands apart shoulder width, and your fingers facing outward. So that when lifted, the arms are perpendicular to the ground.

Bend your knees, knees together, and feet together and lay flat on the ground.

Warm up: Take a deep breath first. Exhale and lower your hands and feet, inhale and slowly raise your hips. As you exhale, slowly put your hips back on the ground. Repeat 3 to 6 times. Within your comfort range, you can also increase the distance between your hips and the ground a little at a time.

Inhale deeply first, then retract your hips when you exhale, press your hands and feet down, inhale and slowly raise your hips so that your thighs and upper body are parallel to the ground. Keep your knees together and your calves and arms perpendicular to the ground. Tilt your head back gently and breathe naturally. Hold for 10 to 30 seconds.

As you exhale, slowly place your hips back on the ground while lifting your head.

Repeat 1 to 4 times.

Stretch your legs, lean back, support it with your hands, and rest.

warning

If you have neck problems, do not tilt your head back.