Stretching the thoracic, abdominal, and pelvic cavities is crucial for maintaining overall health and flexibility. These cavities house vital organs, and their mobility directly impacts breathing, digestion and circulation.
Using a yoga wheel to gently bend the trunk backwards promotes better posture, improves spinal flexibility, and fosters a greater sense of openness in the body.
This practice not only revitalises the physical structure but also boosts calm and balance, making it a transformative addition to your yoga routine.
METHOD:
* Position a yoga wheel with a diameter of around 40cm and a width of about 15cm.
* Sit upright on a mat with your legs folded—heels closer to the hips.
* Place the yoga wheel directly behind your lower back.
* Grasp the wheel with both hands and bring it closer to your lower back.
* Bend the knees and press your feet firmly on the mat.
* Holding the wheel, gently arch backwards so that your back rests on the rim.
* Press through your feet, raise your hips, and roll backwards until your entire lower back is supported by the wheel.
* With your hands still on the wheel, roll your shoulders back to open the chest against the rim.
* Allow the neck, chest, and lower back to stretch along the wheel's curvature.
* Further, gently roll down till you rest the top of the head on the mat, enabling the neck to extend.
* Stretch both arms upwards on the mat.
* Hold this position for around two minutes, breathing slowly and steadily.
* Gradually roll forward and return to a seated position.
* Repeat the posture and relax.