How to Sequence to Wheel Pose

This class yoga pose is complex! Requiring deep opening through the hips and shoulders, wheel uses the strength of the arms and legs to leverage the practitioner into the pose. Make sure to use stages for the peak, starting with bridge pose. 

Here’s a look at how I may sequence this pose for a flow style class. 

 

Component Parts (Parts of the body that have to be warmed up or educated to do the peak pose effectively and safely):

• backbending (thoracic)
• upper arms in flexion/ external rotation
• hip flexors open
• core engaged (lightly)
• neutral hips

Sequence:

Opening

• sit in virasana on blocks (meditation/ teacher talking, breathing etc) – find midline (squeeze block lightly)
• interlace hands – take arms above head. reverse hand grip, repeat
• cat/ cow (focus on movement of thoracic spine
• dancing cat – core integration even when arm in flexion (don’t pop ribs)

Warm Up

• 3 sun salutation A’s
• intermediate/ advanced – add 2 B’s

Targeted Warm Up

• Thread A (open hips) – right leg (these poses are linked)
  • Vinyasa to Dog
  • Right leg to 3-legged Dog
  • Step through to Warrior II
  • Parsvakonasana (arm over ear)
  • Warrior II
  • Three-legged dog then step right foot through to…
• Thread B (closed hips):
  • High lunge
  • Open Twist
  • Lizard
  • Vinyasa to Dog
• Repeat Thread A and Thread B on the left side
• Intermezzo: Cobra, Sphinx
  • Finish vinyasa to front of mat
• Thread C (closed hips):
  • Chair with block between hands – hover step back to …
  • High lunge – add backbend
  • Closed twist (parivrtta parsvakonasana)
  • Standing split (option stand up to chair)
  • Tadasana
  • Repeat left side
• Intermezzo – Salabhasana, Sphinx with thigh stretch, Dhanurasana
• Thread D (closed hips):
  • Chair with backbend
  • Vira III
  • High lunch with backbend
  • Low lunge with quad stretch
  • Plank – Dolphin (shoulder opener)
• Peak
  • Bridge
  • Stages of Wheel
• Cooldown
  • Janu Sirsasana
  • Ardha Matsyendrasana
  • Paschimottanansana
  • Meditation
  • Savasana

Want more? Check out my continuing education courses in Yoga Sequencing and Teaching here.