MODEL: GOWRI S.
In today's sedentary lifestyle, stiffness often builds up in the thoracolumbar region (lower and upper back), while the cervical spine (neck) tends to lose its natural alignment.
This yoga wheel practice—performed in virasana (hero pose) with a forward bend and the chin gently resting on the wheel—offers a unique blend of spinal bending and neck extension. As the trunk drapes over the curved support, the key back muscles are gradually stretched.
At the same time, the gentle support under the chin encourages cervical extension, helping to counteract the habitual forward-head posture. Beyond enhancing spinal mobility, this posture promotes a calming effect on the nervous system by supporting ‘diaphragmatic breathing’ in a seated position.
METHOD
* Place a yoga wheel (approximately 40cm in diameter and 15cm wide) on your yoga mat.
* Sit upright in virasana (hero pose), with your legs folded, beside the thighs, and with the spine erect.
* Position the yoga wheel directly in front of your body, aligned with your trunk.
* Gently widen your knees to create space for forward movement.
* Bend forward, bringing your forearms to rest on the mat, keeping the arms relaxed.
* Stretch the trunk and place your chin and throat gently on the rim of the wheel.
* Hold the sides of the wheel with both hands for stability.
* As you exhale, press the chin softly into the wheel and roll it forward—encouraging an elongation of the spine and a gentle extension in the neck.
* Stay in this position for around two minutes, maintaining deep and steady breaths, allowing the upper and lower back to release and lengthen.
* To come out of the pose, bring your arms down. Press the palms onto the floor, and slowly lift the torso back to an upright seated position.
* You may repeat the posture once more, and conclude by sitting quietly for a while, observing the breath and the sensations in the spine.