Urdhva Dhanurasana: Wheel Pose

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Urdhva Dhanurasana or the wheel pose, is also called Chakrasana in some yoga schools. The pose resembles a wheel and hence the name.

Step1: Lie on your back. Bend your knees and place your feet near your hips. Keep your feet apart.

Step 2: Bend your elbows, and place your palms underneath your shoulders. Fingers should point towards your head.

Step 3: Raise your hips. Your upper back and head remains in the same position.

Step 4: Press your palms and feet, arch your back, raise your head and place the center of your head on the ground.

Step 5: Shifting the weight on your hands, press your palms and raise your head and body up. Hold for 10-30 seconds. Breathe normally in the pose.

Step 6: To release the pose. Gently bend your elbows and bring first your head to the ground, follwed by your back and hips.

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