If you're looking to increase flexibility in your neck and spine, half wheel is the pose to do. It also tones your glutes, hamstrings, and quads, so it's a great pose to include in your stretching routine. To make it slightly more challenging and offer support to a friend doing a modified shoulderstand, do this pose called double bridge.
To see a picture of how to get into this pose,
- Partner #1 (man) lies on his back, brings his feet over his head, and comes into Plow pose.
- Partner #2 (woman) sits behind him with her knees bent. Both partners clasp hands.
- Partner #1 lifts his legs up to the ceiling, bends his knees, and gently places the soles of his feet on his partner's knees. He presses firmly into her knees and lifts his hips up so his thighs and torso are in one straight vertical line.
- Once Partner #1 is stable, Partner #2 lifts her hips off the floor, coming into Half Wheel.
- They stay like this for at least five breaths, and then Partner #2 lowers her hips to the floor. Partner #1 comes back to Plow pose, and then Partner #2 does Plow. Partner #1 lowers his spine onto the floor, bends his knees, and places his feet on the floor. Now each partner is in position to switch roles and repeat the pose.