Drop Back Pose Into Wheel Pose is a backbend advance variation of wheel pose, which you started in standing position, bending yourself backwards, bending your hands upward, dropping into the upward-facing bow pose and then standing back.
Drop back into wheel pose increases strength in the spine, hips, legs, abdomen, wrists, and arms while expanding your lungs and chest.
The Drop back term usually describes the transitional movement of lagging in space between Mountain pose (Tadasana) and Upward bow pose (Urdhva Dhanurasana) – which is perfect for exploring the notion of process in yoga because “pose” It is a process in itself.
Step-by-step Drop Back Pose Into Wheel Pose
- To warm up for Drop back pose, start in a tabletop position on your hands and knees.
- Do several rounds of cat-cow poses, coordinating each movement with your breath.
- From there, do three to five rounds of Surya Namaskar A and B to generate heat throughout your body.
Step-2: Sequence to open the hips and shoulders
- Start with Parivrtta Utkatasana (Revolved Chair Pose) on your right, then go to Virbhadrasana I (Warrior Pose I).
- Bring your left knee to the floor, and extend your arms to Anjaneyasana (Low Lange).
- Bring your fingers to the ground and tuck your left knee to come to your right cow face pose (Gomukhasana).
- Get into full posture by pressing your hands behind your back.
- After several breaths, bring your hands into the Anjali Mudra (salutation seal), bend forward, and turn to the right.
- After five deep breaths, move your hands forward and come down to the Adho Mukha Svanasana (Downward-facing dog pose).
- Exhale and come to the Chaturanga Dandasana (Four-Limbed Staff Pose), inhale the Urdhva Mukha Svanasana (Up-facing dog pose), then return to the Downward-facing dog pose.
- Hold for five breaths, then jump forward and do this sequence to your left.
Tip: Take five breaths in each pose.
Step-3: Drop Back Into Wheel Pose
- Start in a standing position with your feet placed directly under your hips. Bring your hands to the heart center.
- Raise your chin and chest up until your gaze is towards the ceiling.
- As your head falls back and you continue to extend your spine in an inverted C-shape, counter by allowing your hips to move forward.
- Once you can see the floor behind you, move your hands toward the mat until your arms are fully extended, and then bring your palms down, coming in the wheel posture.
Press into all the four corners of your feet, and stay strong in your feet.
Step-5: Anatomy notes, tips and tricks
- It is normal to feel fear and apprehension when attempting a drop back pose. To help reduce this, use a spotter or practice the pose with a assistance of wall. Keep your feet an arm’s distance from the wall.
- Once you reach the point where your head falls back, place your hands against the wall with your palms flat and your fingers facing the floor. Move your hands down to the floor.
- Once you get comfortable dropping back, try to stand up. Start by rocking back and forth to move more weight on your legs. Build some momentum with rocking until you can lift your hands off the floor and come to stand. The last thing to raise is your head. Bringing it you too early can damage the balance.
Individuals suffering from blood pressure problems, back injuries, carpal tunnel, diarrhea, headaches or heart problems should avoid Drop Back Into Wheel Pose or consult an experienced instructor/trainer before engaging in it.
Benefits of Drop Back Into Wheel Pose
Here are the benefits of ‘Drop back in wheel pose’, and if you are healthy and capable:
- It can stimulate the pituitary and thyroid glands while increasing your energy.
- It is used therapeutically to treat back problems, asthma, and infertility.
- Increases strength in your spine, hips, legs, abdomen, wrists, and arms while expanding your lungs and chest.
- The other amazing benefit is that you are likely to focus so much on your upper body that you are getting a great strong workout for your lower body, that too without notice!
- When you practice your ‘drop back into wheel pose’, you work with all your stationary muscles as well as large muscle groups, which makes this routine a complete physical training movement.
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Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.