Vinyala

Pose sheet

Reversed Wheel (Flip)

Viparīta Cakrāsanaविपरीत चक्रासन

From Handstand, arch into Wheel and flip back into a standing forward bend.

Open this pose in the 3D body

Steps

Support

Wheel: palms and soles; Handstand: palms. Anatomy: Wheel with bent knees.

Enter

  1. From standing, fold forward and place your palms shoulder-width apart.
  2. Exhale and kick both legs up into Handstand.
  3. Bend your knees and arch your torso backward.
  4. Straighten your arms and lift your torso during the descent.
  5. Place your feet on the floor behind your head.

Hold

  1. In Wheel, press palms and soles down; lift chest and pelvis.
  2. In Wheel, point your knees in the direction of your feet.
  3. Let your shoulder blades follow the lift of your arms.
  4. Distribute the arch through hips, upper back, and lower back.

Exit

  1. From Wheel, shift your torso toward your shoulders and exhale.
  2. Swing your legs over your head, passing through Handstand.
  3. Land on your feet; finish in a standing forward bend.
Breathing
Exhale when kicking into Handstand and flipping from Wheel; breathe normally if you stay in Wheel.
Gaze
In Handstand, gaze slightly ahead of your hands.
Duration
This is a dynamic movement; no fixed hold is specified.

Adapt

Adaptations

  • Teacher assistancePractice the flip with assistance from a competent teacher.
  • Wall push-offFrom Wheel, push off the wall with one foot.
  • Separate phasesPractice Wheel and Handstand first before linking the flip.
  • Block in WheelIn static Wheel, place a block between your thighs.

Variations

  • Start directly in Wheel, without first flipping from Handstand.

Signals of effort

  • Your entire weight briefly shifts onto your hands.
  • Wrists extended under load.
  • Deep extension of the spine and hips.
  • Legs passing over your head.