Wheel Pose

1. Lie on back with knees bent, feet hip-width apart, heels close to buttocks.

2. Place hands beside ears, fingers pointing toward shoulders, elbows up.

3. Press firmly into hands and feet, engaging entire body.

4. Lift hips and place crown of head on mat briefly (optional).

5. Press strongly through hands and feet to straighten arms, lifting head off floor.

6. Walk feet slightly closer to hands if possible, deepening the arch.

7. Keep legs parallel, knees tracking over ankles, not splaying out.

8. Press chest toward wall behind you, lengthening through entire spine.

9. Breathe deeply despite the intensity, keeping shoulders away from ears.

10. To exit, tuck chin and slowly lower down with control.

11. Hug knees to chest afterward to release lower back.