Once your spine is feeling flexible, your arms have grown strong, and you're ready to challenge yourself, the time has come to try out a Full Wheel Pose.
- Lie on your back, bend your knees, and place your feet flat on the ground (heels as close as possible to your bum). Bend your elbows, and place your palms flat on the ground above your shoulders, fingertips facing your feet.
- Inhale, press into your palms, and lift your head, shoulders, and hips off the mat, straightening your arms and legs. Try to walk your hands and feet a little closer together.
- Stay here for five deep breaths, and then slowly lower your body down. Eventually you want to do this pose a total of three times. Hug your knees into your chest to release your lower back.
Here's what not to do in Wheel Pose.
Source: Laughing River Yoga