The average wheel position – PADA DWI VIPARITA Dandasana

In order to perform The average wheel pose or PADA DWI VIPARITA Dandasana you must:

  • Begins preparing for the wheel (Urdhva Dhanurasana) lying on his back.
  • Put your feet on the floor, take them below the knees placing them somewhat farther apart than your hips, bend your arms and place your palms on the floor beside hisears with his fingertips facing shoulders.
  • Exhaling lift hips, shoulders and head off the floor as you stretch arms on the wheel.
  • After wrapping widens the shoulder blades leading them toward the tailbone.
  • Place now wrists under shoulders.
  • Make sure the neck is relaxed and harmonizing the chest area along with the back muscles.
  • Busy avoiding overloading any muscle, just enough to hold you in posture by raising shoulders and unloading arms.
  • Bend your arms carrying the crown to the ground between hands and feet.
  • Keep your elbows to the width of the shoulders exhale While sliding a forearm to the floor resting his hand on the crown and then do the same with the other.
  • With the weight on forearms intertwined hands behind his head. If necessary put on tiptoe.
  • With an exhalation lift the chest to raise the head off the floor and hold the energy of your muscles to the center.
  • Perhaps this last move for you is not available.
  • Harmonizes pectoral muscle groups and distributes the weight back so level between wrists and elbows while keeping the latter to shoulder width.

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PADA DWI VIPARITA Dandasana

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Time

Start with moderation between 10 and 15 seconds to increase as advances respiratory cycles in which keep the asana. Salt posture with integrity and care carrying palms next to the ears downloading the vertebra at back.

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Benefits

  • Stretches the front of the body and chest avoiding strains and injuries in the pelvic and shoulder girdles.

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Contraindications

Do not perform this asana if you have the following injuries or ailments;

  • Injuries wrists, shoulders and spine.

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PADA DWI VIPARITA Dandasana

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PADA DWI VIPARITA Dandasana

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