5 Poses to Wheel

Intermediate II

You couldn't ask for a better lead up to wheel in such a short amount of time. Rachel is so thorough and careful with which poses she chooses, ending up with a class that releases the key muscles to allow your body to open up into Urdhva Dhanurasana (wheel pose).



Existing Comments

May 13, 2018

Thank you, Rachel. I found your 5 postures very good and loved being back in wheel after being seriously injured in a car crash. I added some twists and a forward bend after to neutralise my spine. Namaste from Ireland.

September 18, 2017

Thank you Rachel for your clear instruction and great preparation poses. I am struggling to get into the wheel, it feels like I don't have the strength in my arms (or perhaps flexibility in my shoulders). I get stuck on my head, and cant seem to get my arms extended. Do you have any suggestions of more preparation poses I could do to work on this so I can get to wheel someday?

Virginia Rego
June 6, 2020

I have the same situation - I can do the first four poses, and get into position for wheel, but feel like my arms are stuck and don't want to lift me. I can't even get onto my head! Is there a 4.5 pose?

Rachel Scott
June 7, 2020

Hallo hallo - this is common. It's hard to support you without being there (wait for the retreat!!!) but here are a couple thoughts in meantime. Take your hands wider. Turn your hands out. REALLY plug your shoulders on your back (think bridge, then place your hands. Use your legs more; the power of the legs - combined with the pulling IN of the upper back - is what makes you go up. See my youtube channel and search for wheel for more ideas (rachelscottyoga). XO

June 26, 2017

This felt amazing after yet another long day sitting for 8 hours straight at the office. This flow was awesome to follow, even if dolphin kicked my butt more than wheel did!

January 28, 2016

feels so good after doing it.. i didn't feel any pain in my wrists..so glad to know that my body is capable of doing it. :D you are such a good teacher!

Rachel Scott
January 29, 2016

Hi, I'm so happy that your wrists felt okay! It definitely can be a tough one on the hands. So happy you enjoyed!

Evie Jenkins
July 30, 2015

This is a great video and I can successfully do a wheel, however I find that after I do the wheel, my wrists and hands hurt and I can not continue doing yoga until a few hours have passed for my wrists/hands to rest. Do you know of any way that I can fix this? Thank you!

Rachel Scott
July 31, 2015

Hi Evie!
This is a common issue with the pose, as it demands that we use a lot of wrist flexion. Check out this video that I took during a teacher training where we offer blocks as a modification . You tilt them up the wall to take pressure off the wrists. Feels great in the shoulders too. And don't worry - they won't slip! https://www.youtube.com/watch?v=4HlY44jOplc Let me know how it goes!

Paulette Languerand
July 26, 2015

Couldn't do the wheel this time but will continue to try. Too weak in my arms and stiff in my hip flexors and back.

July 11, 2015

You are an amazing teacher! After practicing yoga regularly for 3 years, I was finally able to do my first wheel pose ever! I was so excited, I had to redo the pose to make sure it wasn't a fluke! Thank you!

Rachel Scott
July 13, 2015

Hi there, that's amazing!! Congratulations! It's so satisfying when we find these little cues that sometimes transform our ability to do something! Yay, keep playing with it, happy to hear that this pathway in worked for you :) Rachel

vintage liza
May 15, 2015

I haven't regularly done the titular pose since participating in gymnastics as a child and generally considered it a thing of the past. Imagine how surprised I was to find myself *easily* popping up into wheel at the end of this class! Sure, it's not the prettiest wheel anyone's ever seen but the boost I've gotten from these past few weeks from unearthing what I thought was a gone-for-good asana is gorgeous!

May 10, 2015

Quite speechless. I have just done my first wheel in my adult life.

April 30, 2015

Rachel-- Your classes are amazing. I love your clear teaching style and wish you had more classes! In this class during pose number 4 (thigh stretch) the top of my foot really hurts and I have to come out of the pose. Any suggestions on what I could be doing wrong in tucking my foot under my body to stretch the thigh? I don't feel a thigh stretch all I feel is pain in the top of my foot, ouch. Other than that issue this is a great class to prepare for wheel and I enjoyed it.

Rachel Scott
May 11, 2015

Hi there!
This is a great question - and quite a common complaint in this pose! It can be addressed by adding some cushioning under the ankle. If adding a blanket under the hips and legs alone doesn't add quite enough cushioning, then roll up a tee towel or washcloth and place the roll directly under the ankle joint to help lift the ankle from the mat so that the top of the foot isn't pressing down so much. See if that helps! If it doesn't, then do this pose on your side, one leg at a time to stretch the quad. Easy fix :) Let me know how it goes!

April 9, 2015

I enjoyed this class because it quickly lead to Wheel pose. The only thing missing was a warm up time, so if your muscles aren't warm before doing this class, I'd recommend warming up. It was a good, easy, quick class, and I enjoyed it. Thank you Rachel!