Enter
- In Wheel, turn your toes outward without moving your heels.
- Exhale, lift your torso, and bring your hands toward your feet.
- Grip above each ankle in turn; bring your toes inward.
Steps
Support
Both feet; hands hold the lower legs just above the ankles.
Hold
- Press both feet down and keep your legs straight.
- Keep your pelvis forward with active thighs and glutes.
- Straighten your arms without letting your elbows flare outward.
- Distribute the backbend; keep your head between your arms.
Exit
- Lower each palm to the floor and return to Wheel.
- In Wheel, move your feet away if you brought them closer.
- Tuck your chin, bend your elbows, and lower onto your back.
- Breathing
- Exhale into the backbend and ankle hold.
- Gaze
- Upward or backward, with your head between your arms.
- Duration
- A few seconds.
Adapt
Adaptations
- Reduced backbendSupport your lower back with your hands; arch less.
- WallWalk your hands down the wall within a controlled return range.
- Assisted return to standingYour teacher supports your hips as you return to standing.
Variations
- Feet together, each hand holding the corresponding ankle.
- Pūrṇacakrāsana: hold the feet and ground the elbows.
- Direct-return variation: return directly to standing, bypassing Wheel.
Signals of effort
- Deep spinal extension.
- Head inverted between the arms, without resting on the floor.
- Support limited to both feet during the grip.