Core/LegsBeginner
Wheel Pose Rolling
Chakrasana
Wheel Pose Rolling links a supported shoulderstand exit to an upward bow, rolling over the crown to mobilise the spine in every direction.
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How to Perform
- 1
Begin supine, bend knees, and place feet hip-width with heels under knees and palms beside ears.
- 2
Exhale to lift into Upward Bow, pressing through hands and feet to straighten arms and legs.
- 3
Tuck chin slightly, shift weight toward the hands, and tip onto the crown, keeping elbows hugged in.
- 4
With the next exhale, roll over the head into a controlled forearm-supported arch, then extend legs and arms into Downward Dog.
- 5
Bend knees, lower hips to the mat, roll onto the back, and rest before repeating.
Benefits
- Energises the spine by blending backbending, inversion, and forward folding in one sequence.
- Builds arm, leg, and core strength needed for dynamic transitions.
- Improves confidence and spatial awareness as the body rolls safely over the crown.
Alignment Cues
- Hands remain shoulder-width with fingers splayed for grip
- Heels press toward the floor to lengthen the front body
- Weight shifts evenly between hands and feet while rolling
- Neck stays long; avoid collapsing onto the cervical spine
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled hypertension or vertigo
- • Recent wrist, shoulder, or cervical injury
Recommended Props
BlanketWallSpotter
Tags
CoreCore/LegsIntermediateLeg ExtensionsShouldersSpineasana