How To Do Wheel Pose For A Strong & Flexible Spine

It's so important, especially as we age, to take good care of our spine. Back pain is a huge problem all around the world—in fact, it's the leading cause of disability. But it doesn't have to be.

Again, it's really important to warm up the spine before entering full wheel. You can do this by taking a couple of rounds of bridge pose. Cobra, locust, and camel pose are also good backbend options.

If you're having trouble getting into the full extension of the pose, practice getting to step No. 4 and holding there. You can also begin lying on a bolster and work on getting your arms into position. Focus on pressing hands and feet into the ground, until you're strong enough to push yourself up.

To maintain proper alignment, try squeezing a block between your thighs or placing a strap around them to keep your knees from splaying out.

Wheel pose is great not only for your back but for strengthening the entire body. It engages your thighs, glutes, hips, core, arms, shoulders, and chest. Plus, it helps you maintain a healthy and flexible spine.

Backbends are also heart openers, thought to help support the heart chakra. This chest opening action can also be great for your lungs—research has even found yoga can benefit people with asthma1.

This pose is also believed by yogis to help combat stress and depression, due to the way it engages the thyroid and pituitary glands.