Forearm Wheel Pose - Dwipada Viparita Dandasana

 1. Follow instructions to come into Chakrasana. Make sure you are comfortable here, your arms are straight and your head is a good distance away from the ground. 

2. Walk your feet closer to your hands, as much as is comfortable. This will make it easier to bend your elbows.

3. One at a time, bend the elbows and place the forearms on the ground. Keep them parallel, spread the fingers and push through the feet to open the shoulders and straighten the legs. Make sure to keep the head off the ground!

4. Breathe deeply. Hold up to one minute.

5. To come out of the posture, press back up into Chakrasana, Gently lower down to the ground. Hug the knees into the chest to release tension in the lower back. Relax in Savasana.

Benefits:

• Strengthens the upper arms, shoulders and spinal muscles
• Increases shoulder flexibility and dexterity
• Opens the chest and lungs
• Stretches entire front of the body
• Builds courage and determination

Tips:

• If you cannot straighten your arms in step one, you should practice this until it is comfortable.
• If you cannot keep your arms straight and the head above the elbows, when you bend the arms your head will be on the ground.
• Before pressing back up into Chakrasana, walk your feet towards your hands again. This will require less strength to press back up.