Tree Yoga · The original pose reference
Wheel Pose
See this pose in the original book ↗From the original book
The practice.
Begin in a supine position. You should be 1 or 2 feet away from the trunk. Keeping the legs about hip-width apart, bend the knees and place the feet down. A lot of people have the legs too wide in this pose. Make sure you do not go wider than hip-width with the legs. The same goes for the arms. Don’t go much wider than shoulder-width. Bend the elbows and plant the hands down by the shoulders — just outside the head. Keep the core engaged and fire the glutes as you press down through the hands and feet. Drive the hips up as high as possible. Adjust the hands and feet as needed. Practice for several breaths, and then lower down as mindfully as you can. Tuck the chin, and touch down with the shoulders first, then lower the hips all the way to the ground.
Original book text by Alex Julian. Line wrapping and page breaks have been normalized for reading on the web. Personal accounts and energetic interpretations remain part of the original text.
Make the practice fit you.
This is a reference entry, not a required step in a beginner course. Use a comfortable range, keep breathing naturally, and stop if a movement hurts. Inversions and suspended exercises need appropriate instruction and equipment; a tree is not a certified anchor.
Explore the gentle introductory lesson →Keep exploring