140
THE ASANAS
Inversions
Wheel is a full backbend and inversion, bringing your
head below the level of your heart. This pose is often
done toward the end of a class as it requires warming
up to be safe for most people. With practice, Wheel can
improve the strength and exibility of your back.
THE BIG PICTURE
This pose strongly stretches the muscles at the
front of your body—including your thighs,
hips, abdomen, and chest. It strengthens
your shoulders and the back of your body—
particularly your back muscles, buttocks,
and thighs—as they support you in this
deep backbend and elevation.
WHEEL
Urdhva Dhanurasana
Thighs
Your hip extensors engage,
while your hip exors mostly
stretch. Your hip adductors
engage to maintain your thighs
in parallel. Your quadriceps
engage while lengthening,
working with your hamstrings
to stabilize your hips and knees.
Lower legs
Your calf muscles stabilize
while in a neutral or lengthening
position. Your tibialis anterior
muscles dorsiex your ankles,
aligning your shins and knees
directly over them.
Soleus
Tibialis anterior
Gastrocnemius
Ankle
Knee
Hip
Rectus femoris
Tensor fasciae latae
Gluteus maximus
Biceps femoris (long head)
Semitendinosus
Biceps femoris (short head)
Vastus lateralis
KEY
Joints
Muscles
Engaging
Engaging while
stretching
Stretching
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