Backbend Mobility: 63-Min Wheel Pose Flow for BJJ (Belt)

To create space and length. You're gonna notice when we enter some deeper variations that you maybe feel like you want to hold your breath or make your breath sound really weird. We don't want that we want freedom. So just for now just reach your arms out and change the arm on top.

So right hand on top left arm underneath and grab your elbows draw them away from your head and push them down. Keep activating your inner thighs lengthen your tailbone forward and make your ribs in and lift your chest. So just keeping all that start to breathe. Inhale through the nose and exhale through the nose.

Pretty easy. So now try to place your breath especially in the side body and up in the chest. So you want to keep your belly pretty still drawing the navel in. Inhale try to widen your breath over your chest over the mid back and exhale slowly drawing the ribs in and down.

Just notice how the breath affects your body when it's just laying here. We call it ocean breath. It has a unique sound to it. Take some time to get the hang of it, but just practice deep inhales and exhales through the nose.

Almost like you're fogging a mirror that sound you make when you only through your nose. Now reach your arms out in interlace your fingers and reach your arms overhead stretch your toes and reach. Just keep breathing and place your hands underneath your head elbows out to the side feet on the side of your head. And then just keep breathing and place your hands underneath your head elbows out to the side feet on the outer edges of your mat.

And lift your hips and lengthen your tail even more forward. Place the hips down inhale here. Exhale both legs to the left and notice here if you just relax you have a sway in your little back. Maybe you don't feel so much.

So now again pull the ribs in again pull the ribs in push the hip forward and push down into the inside of your right foot. Like you want to push that hip forward and up away from your right heel. Draw the ribs back in and breathe. So just paying attention to where you feel the stretch.

Inhale back to center. Exhale both legs over to the right again. Just relax the legs the belly the back. Maybe you don't feel so much.

So start to work the position by drawing the ribs back and down pushing the hip forward. Activate your your glutes. Push down to the inside of your left foot and breathe. And coming back to center stick both knees in grab a hold on your thighs and start to roll up and down the spine.

Giving your back a little massage and then rolling all the way up. Balance on your seat. Take the hands behind you and start to open the legs to the side. Push down into the heels and the hands lift your hips up and put your butt behind you so you're not sitting on the tailbone.

You're lifting up and sitting more forward. So flex your feet. Inhale take both arms up and down. Exhale take both arms up and down.

Notice that you're pushing through the legs. Lengthen and exhale towards your left. So left hand behind you right back of the hand towards the outside of your left thigh. And here it's easy to start to round.

We think we want to go deeper. We grab the foot and we round the whole spine. So we're working towards the lengthen and lift in this in the in our back bends. So start to notice how you can get that lift that length and breathe.

Maybe you can keep it if you start to take your right hand a little bit more further down the leg. But notice if you start to round especially the low and an upper back the head the neck doesn't really matter so much so you can relax the head. Just don't affect that lift in the chest. And just see how far you can walk that hand down the leg without collapsing and rounding.

So keep that lift that length. And breathe. Next inhale arms up. Exhale to the right right hand behind you left back of the hand towards the right thigh.

And you're pushing the thigh and the hand toward each other. You're finding that strength to push down to lift up. And then you slowly just start to see what happens if that hand slowly start to walk down the leg. Do I round?

Or can I stay lifted? Can my back stay long? Can the breath stay open and free? So we notice when we start to hold our breath or if the breath gets shorter.

And next inhale arms up chest up. And then exhale cross the legs move over to all fours. So we're going to work the shoulders a little bit the shoulder area and also have a nice few twists in this flow. So take your left hand behind your head.

And as you inhale lift the left elbow up and just stay here for a moment. Notice if you just sway the low back. So try to draw the ribs in push the hips forward. Maybe you gaze towards your left elbow.

One more inhale. Exhale draw the left elbow towards the right elbow and and round the back. Inhale again ribs in chest up elbow up. Exhale elbow to elbow and round the spine.

Two more inhale elbow up chest up. Exhale rounding. Last one now inhale elbow and stay here. And keep what you have just start to reach the left arm up maybe gaze up.

And exhale thread the arm all the way underneath the body over to the right. Walk on the fingertips of the right hand forward and you can stay here or you can take your right foot to your left hand and slowly start to walk on the right hand. Take your right foot to your left hand and slowly start to pull in your right foot to get some traction. And breathe.

Just notice where you need more space. Maybe it's everywhere. Maybe it's just some parts of the body that are talking to you right now. One nice big inhale.

And exhale slowly release. Coming back up to all fours taking the right hand behind your head. Inhale right elbow up. Notice if you're swaying in your low back kind of just leaning back.

So draw the ribs in lift the chest and push the hips forward. Inhale. Exhale elbow to elbow round the back. Inhale lifting the elbow up.

Exhale rounding elbow to elbow. Inhale. Exhale elbow to elbow round. Last one inhale stay.

Keep what you have just reach the right arm up. And exhale thread the right arm underneath the body over to the left. Walk the left hand forward on your fingertips. You can stay or take your left foot to your right hand and grab the foot and start to pull the foot.

And just breathe. Last breath in. And then exhale release come back to all fours. Take your fingers so they're pointing back and just start to roll over your hands.

Put some weight in your fingers your wrists. And roll the other way. And then when you're ready turn the fingers forward again. And start to move back into your downward facing dog.

So today we're going to use our dog to open the upper back and shoulders. So even if you can get your heels down towards the floor just lift your heels away from the floor. Bend your knees and start to reach your hips up. Drop the head.

And see if you can just drop the weight of the head down. And pull the chest down and back towards your thighs. So you want to have the arms as straight as possible and reach the chest back. Just breathe.

Notice where it might be tight if it's around the armpits or the soles of your feet. Notice where it might be tight if it's around the armpits or the side body or wherever you're noticing this pose. And then rolling forward through plank. And slowly lowering down onto your belly.

Gonna work the back a little bit. Need to strengthen the back as well as lengthening and stretching it. So take the back of your hands onto your low back. So inside of your palms it's facing towards the ceiling.

And roll the shoulders back away from the floor. See if you can lift your elbows up. So lifting the elbows away from the floor at the same time try to lengthen your tailbone down. And lift the chest, long free neck.

And keep that lift in the chest. Slowly take your arms out to the side inside of the palms facing the ceiling the other way. See if you can push into the legs, active thighs. And then slowly bring the hands back same way inside of the palms facing up.

Elbows lift away from the floor, shoulders rolling away from the floor. One more time arms out. Turn the arms inside of the palms facing up. Lift.

And slowly back, hands to the low back. Elbows away from the floor. Keep this lift. Just place the hands next to the ribs.

Inhale for cobra. Exhale all the way down. Push all the way up back into your downward facing dog. Drop the head, relax the neck.

Take a deep breath here. And then slowly walking forward to the top of your mat. You can keep hip distance, just inhale, lengthen. Exhale, fold forward and down.

Relax the head. You can keep a nice bend in your knees. Maybe walk the hands a little bit to the left. And maybe over to the right.

Just try not to be in your heels and round the low back. So be in your heels. And round the low back. So be in your toes.

With the weight of the body over the legs. And slowly rolling up. Meeting in standing. So you can keep hip width or put your feet together with what is up to you.

But interlace your fingers inside of the hands. All the way up. Push into your leg. Again, hip forward, chest up.

Inhale, try to lift your chest. Maybe gaze up. Exhale, move the torso over to the right. Notice if you're bending the legs.

Push into the legs, especially the left leg. And notice your right arm. Is it behind you? Is the chest behind you?

So try to take the arms back, chest through. Maybe gaze up underneath your left arm. Inhale to center. Exhale, torso to the left.

So this time you can gaze underneath your right arm. Push into both legs. Hip forward, chest through. And one more time.

Inhale through center, chest up, arms back. Exhale. Kind of draw the ribs in. Push the hip forward.

Push the chest through. One more time. Inhale to center. Push into the legs.

Exhale to the left. Notice if your elbows are bending, straightening the arms, pulling them back, pulling the chest through. Ribs in. Breath.

Steady and deep. Inhale through center. And this time exhale, folding all the way down to the floor. Inhale, half lift.

Exhale, stepping the right leg far back on your mat. Right knee down. Taking your hands to your left thigh. You can flatten out the right foot.

And focusing on your right hip. So it's easy when we go into our backbends to just kind of sink down and lift the chest. But sometimes that means that your low back will hurt more after class than feel better. So what we're after is giving the support necessary to go into deeper backbends.

So before we lift our arms, try to lower your hips. But focus on your frontal right hip. Pull that right hip forward and up. It might already give you a deeper stretch on the front of the thigh, which also needs a good stretch before wheel pose.

So breathe. Lift the chest without sinking down into your low back. So thinking that you're grabbing your own ribs, you can also grab your own ribs and pull up. Pull the chest up.

But keep lengthening your tailbone down towards the floor. Chest up, tailbone down. And then add the arms. Inhale, arms up.

Grab your right wrist with your left hand. Pull the arm up and start to pull the arm over to the left. Keep lifting the front of the right hip. Keep breathing through the chest.

Also on the back side between the shoulders. See if you can lengthen towards the ceiling. At the same time, pulling your arm over to the left. Opening the side body.

One more inhale. And exhale back to center. Both arms up. Inhale all the way up, up, up, up, up.

And exhale, hands down. Stepping back to plank. Inhale here. Exhale, lowering down.

And now lifting the hands and legs away from the floor. Active inner thighs. Draw the shoulder blades together. Long neck.

Lengthen the low back, so tailbone's moving back towards your heels. And next time you inhale, push down into the feet and hands. Lift the chest, Cobra. Exhale, move back down.

Push up all the way to downward facing dog. Just stay on your toes. So lift the hips. Drop the head.

Move the chest back towards your thighs and breathe. Next inhale. Right leg up and back. Exhale, knee forward.

Step the right foot between the hands. The left knee down. You can release the back foot. Hands to the right foot.

Hands to the right thigh. And start to pull your left hip forward and up. So notice the difference with just placing your hips down, arms up. And actively pulling in and lifting up.

This will give you the support to move deeper pretty soon. So keeping the lift front of the left hip. Keeping the push down into the right heel. Arms up, chest up.

The right hand can grab the left wrist. Straight arms. And slowly moving over to the right. Side stretch on the left side.

So you're breathing between the ribs. Creating space. Tailbone moving down, chest moving up. One more breath in.

Exhale through center, release the arms. One more inhale. Up, up, up, up, up, up, up. And exhale, hands down.

Tuck the back toes. Big step forward. Inhale, half lift. Exhale, forward fold.

Inhale all the way up. And exhale, back through center. Again, inhale, arms up. Exhale, folding.

Exhale, folding. Inhale, half lift. This time exhale, left foot further back. And left knee down.

Flatten out the back foot. Inhale, arms up. Exhale. Taking your left arm underneath your right for eagle arms.

If it's hard to connect the hands, maybe you can grab your right thumb with your left hand. Or just work the back of the hands toward each other. Try to reach the elbows away from the body. Push into your right heel.

Start to lower the hip. Keep lifting the front of the left hip. Keep pulling the right hip in. And lift the chest.

Start to breathe between your shoulder blades. Create space for the back bend. And then slowly start to release. Left hand to the outside of the right thigh.

Back of the right hand towards your hip. Or your low back. So encourage the low back to be as flat as possible. And then start to lift your left arm.

Inhale. And then exhale, left elbow on the outside of your right thigh. Push the palms together. And just twist.

You can gaze over your right elbow. And keep releasing the left hip down. One more deep breath. Next inhale, push into the legs.

Arms up, chest up. Exhale, hands down. Step back through plank. Inhale.

Exhale, all the way down. Inhale, lift the hands, lift the legs. Stay on your exhale. Inhale, push down to cobra.

And exhale, find your way back. Downward facing dog. So up on your toes. Heels away from the floor.

Hips up, head and chest down. Breathe. Inhale. Next inhale, left leg up and back.

Exhale, draw the knee forward. Step the foot between the hands. The right knee down, flatten out the back foot. Inhale, arms and chest up.

Exhale, right arm underneath the left. Find your variation of the eagle arms. Pulling the elbows away from you. Breathing between the shoulder blades.

And slowly releasing the hips down towards the floor. Without losing that lift of the front of the right hip. Maybe a slight lift in the chest. Last inhale.

And then exhale, left hand to your low back. Right hand to the outside of your left thigh. So push the leg and the hand into each other. Try to roll the left shoulder back.

Left elbow back. And inhale, right arm up. Exhale, right elbow to the outside of the left thigh. Palms together.

Push the palms together. Reach the chest towards the thumbs. Maybe gaze over the left elbow. And breathe.

And this side you try to release the right hip down. Just a gentle twist for the spine. Last inhale. Exhale, release.

Tucking the back toes, stepping forward. Inhale, half lift. Exhale, forward fold. Inhale all the way up.

And exhale, back through center. So now on your next inhale. Chair pose. So bending the knees, arms reach out in front of you.

And see if you can start to pull the chest through. So now the arms are probably in front of the chest. Can you reach the chest up? Pull the arms back.

Maybe grab the elbow. Pull the elbows back. Lengthen the tailbone down. Breathe.

Three. Two. And last inhale. And fold.

Inhale, half lift. Exhale through your vinyasa. You walk or you maybe float through your low push up. Cobra or upward facing dog.

Exhale, back to your downward facing dog. Next inhale, right leg up. Open up the right hip. Draw your heel towards your hips.

Lift the right knee. Inhale. Exhale, draw the knee forward. Step the foot between your hands.

Grab your belt. And inhale, bring your belt up. And take your left hand to your belt. And the right arm goes behind your back.

And starts to crawl up the belt towards your left hand. I'm just going to adjust my microphone here. But you just stay there. Push through your left foot.

So you're pushing the hips forward. You're also pushing through the right heel. Lifting the chest. Lifting the left elbow up towards the ceiling.

And breathe. Trying to keep your gaze forward, maybe slightly up. Lifting the front of the left hip. One more breath.

Keep what you have. So you're just going to lean over your right leg. So you're just going to lean over your right leg. Moving into warrior three with the arms.

So either flex, point or floing through the left leg. You can have a slight bend in your right knee. Keep reaching your left elbow forward. Keep reaching your chest forward.

Where is your breath? Try to move it into your ribs. And to your chest, upper back. Back.

Slowly landing back into your crescent on your toes on your left foot. Lifting the elbows or elbow and lifting the chest. Slowly release your arms. Put the belt down.

Take your right hand back. Left arm up. Inhale. Exhale, left hand to the floor.

Right arm up. So to turn your chest towards the right side. Take an inhale. Exhale.

Take your left knee back and down. Inhale. Move the knee up. Exhale.

Knee back and down. Two more. Inhale, knee off the floor. Exhale, back and down.

Last one. Inhale. And exhale as far back as you can go. And release the knee down.

You can have your right hand to your right thigh. Turn the toes on the right foot slightly out. But keep pushing into your big toe knuckle. And start to draw the left foot towards your hips.

Maybe grab that foot without the belt or use the belt if you need to. And just slowly pull the foot towards you. Breathe into the front of your left hip and thigh. If you want more, it can be on your left.

Elbow. Just keep your chest open. Steady, deep breathing. And slowly release the leg.

Stepping back through plank pose. Inhale. Exhale. Your low push up or down to the floor.

Inhale, cobra or upward facing dog. Exhale, downward facing dog. Inhale, left leg up. Open up your hip.

Draw your heel towards the hips. Lift the knee. Big inhale. And exhale.

Roll the knee forward. Left foot between the hands. Grab your belt. Come all the way up.

This time, right elbow up. Left hand grabs the belt behind your back. So lifting the right elbow up, start to crawl the left hand towards your right hand. And start pulling the right hip forward and up.

Lifting the chest, drawing the ribs in. So it's the same thing going on all the time. So we're going to use this into our deeper variations pretty soon. One more breath.

And keep what you have. Lean over your left leg, warrior three. So you can keep a bend in your left knee. Keep reaching the right elbow forward, right leg back.

Keep the foot active. Keep the breath steady, gaze steady. And slowly start to land on your toes on your right foot. Take a breath.

Landing crescent. Release the belt. Take the left hand back, right arm up. Inhale, chest up.

Exhale, right hand down, left hand up. Inhale here. Exhale, move the right knee back and down. Inhale, lifting up.

Exhale, placing the knee back and down. Two more. Inhale. Exhale.

Inhale. Exhale as far back and down as you can. You can place the left hand on your left side. Turn the toes slightly out, but keep pushing into the big toe.

And bend your right knee. If it's there, you grab the foot and you read. You can pull the foot slowly towards your hips. If you want more, it can be on your right forearm.

But notice as if you're closing the chest, keep the chest open. Keep pushing into the feet. One more breath. Slowly release both hands down, stepping back into your flank.

Inhale, exhale your low push up. Cobra or upward facing dog as you inhale. Exhale, back downward facing dog. You can move onto your knees.

Keep the hips over your knees. Walk the hands out. And see if you can come onto your elbows. Walk the elbows in further out without the hips following.

So keep the hips over the knees. Release the chest down. Release the forehead or the chin down. And slowly pull the hands towards your back.

I'm going to keep my head up so I don't breathe super hard into the microphone. But keep your head down. Just try to release the chest down. Breathe in through the upper back and the shoulders.

One, two, three, two, and one. Slowly coming back up. Lacing the hands, moving back into downward facing dog. Dropping the head.

Take a breath. Next inhale, right leg up and back. Open up the hip. This time you can try to push through down through the left heel.

And draw the right heel in. You can stay or start to shift your weight over the left arm. Come onto your fingertips on your right arm. As you're going through side planks, keep flexing the left foot.

Release the right hand and flip your dog. Push into the ball of the right foot. Lift the chest and take your right hand behind your head. Push your head into your arm.

Reach the elbow forward and up. Take a breath. And then look towards the top of your mat. Reach the right arm forward.

Roll the right knee forward. Grab your belt. Come on up, crescent. Again, left elbow up.

Crawl the right hand up towards your left hand. This time just one breath here. And exhale, Warrior III. Reaching the left elbow forward.

Active through the left leg. One more breath. Slowly landing back, crescent. One breath.

Releasing the arms. Warrior II. So obviously if you don't need the belt, you don't use the belt. Left arm behind your back.

You can grab the inside of your right thigh. Lengthen forward, forward, forward. Keep the chest open. Maybe elbow to the thigh.

Maybe your fingertips or flat hand to the inside of your right foot. Just notice if your chest is starting to collapse down. You want to roll the left shoulder back. Lengthen through the crown of the head.

Lengthen through the crown of the head. Again, can you draw the ribs in? Navel to the spine and hips forward. And breathe.

Two more breaths. Slowly release the left arm. Use the arm to pull you up. Straighten the right leg.

Inhale. Exhale, right hand to either your right shin or to the floor. If you put the hand to the floor and your chest is facing the ground, put it on your right shin. If you're placing it on your right shin, push the shin into the hand.

Have a slight bend in your right knee. Left hand behind your head. Push the back of your head into your hand. Lengthen the neck.

Again, hips forward, ribs in, chest up. Start to gaze towards your left elbow. Push the head into the hand and the hand into the head. Keep pushing the shin into your hand.

Slight bend in the right knee. Breathe. Five. Four.

Three. Two. And one. Release the left arm up and slowly come up.

Point the right foot the same way as the left foot. Toes slightly in. Breath in, arms up. Breath out.

Clasp the hands together behind your back. Inhale, chest up. Exhale, start to fold forward into your toes. Relax the head and slowly just reach your arms overhead.

If this is a lot, you can bend a little bit in the knees. Just breathe into the front of your shoulders and chest. And slowly let the hands find the low back and then all the way down to the floor. Inhale, straighten the back.

Exhale, start to walk your right hand towards your left foot, ankle or shin. Wherever you can grab. Start to bend the right knee slightly. Left arm on your fingertips.

Start to walk the left arm to the right. At the same time, gaze underneath your own left armpit. Maybe take a little sniff. Check how's it going there.

Yoga is not just about becoming more flexible but also taking care of ourselves in all senses. One more breath. Slowly release the arms, lengthen the back. Inhale, exhale.

Walk the left hand to the right foot, shin, ankle. Right arm in front of you on your fingertips. Start to maybe bend your left knee, get some traction. Walk the right arm over to the left.

Gaze underneath the right arm. Just check in. So yoga allows us to get to know our bodies pretty well. All the smells, if we have smelly armpits or stinky feet or wherever our gaze is, we'll see.

Our gaze is, we'll see a lot of things about ourselves we wouldn't have seen if we weren't in these weird positions. Slowly release. Inhale, half-lift. Exhale, walk towards the top of your mat.

That was today's lesson. Back to plank. Inhale, exhale all the way onto your belly. Bend your knees.

See if you can grab your feet. If it's hard to grab your feet, clasp your hands together and lift in locust. If you're doing bow pose, push the feet into the hands. Lift the chest.

Breathe into the front of the chest and shoulders. But keep lengthening your low back. See if you can draw the belly button towards the spine. Take one more breath in.

Exhale, release down. Inhale, cobra over to the left. Cobra or upward facing dog. Exhale, back downward facing dog.

Take a breath. Just drop your head. Relax your neck. And then inhale, left leg up and back.

Open up the hip. Take your heel towards the hips. And start to shift your way over your right arm. Move onto your fingertips on your left hand.

And slowly flip your dog. Taking the left hand behind your head. Pushing the head into the arm. Lifting the elbow.

Take a breath. Slowly release. Gaze towards the top of the mat. Roll the left knee forward.

Grab your belt. Come on up. Right elbow up. Left arm behind your back.

Rolling up the belt. Towards the right hand. Take one inhale. Exhale, warrior three.

Just stay here for a moment. Just reaching through your right elbow. Reaching through your chest and your right foot. Slowly landing back on your toes, on your right foot.

Breathe in. And breathe out. Release the clasp. Open up, warrior two.

The right arm behind your back. Maybe to the inside of your left thigh. Reaching forward. Maybe forearm to thigh.

Maybe on your fingertips or all the way down. Just notice if your right shoulder is rolling down. So you want to keep rolling that right shoulder back. And keeping the chest open.

Pushing the hip forward. And belly button towards the spine. Lift in the chest. And breathe.

And slowly release the right arm. Pull yourself up. Straighten the left leg. Arms out to the side.

Inhale. Exhale, reach over your left hip. Towards your shin. Towards the floor.

But notice if you're closing the chest and go to the shin. Push the shin into your hands. Slight bend in the left knee. Pull your hip forwards.

And roll the chest around. Right hand to the back of your head. Push the head into the hand. Push the chest through.

Start to gaze towards your right elbow. Reach your right elbow up and back. Five. Four.

Three. Two. And one. Using the right arm to pull you up.

Turn the toes. So all ten toes are facing the right end of the mat. Inhale. Arms up.

Exhale, just folding forward and down. Taking the right hand underneath your face. Circling the left arm up. And behind your back.

Slowly start to walk your right hand towards the left foot or ankle. Maybe forearm down. Maybe straight back. Just breathe.

The yoga is pretty easy. So it's self study in many ways. Just be nice to yourself. Be nice to others.

And stay clean. Inhale. Lengthen. Release the left hand down.

Exhale. Inhale, right arm up. Exhale, left hand behind your back or on the inside of your left thigh. And maybe walk the left hand towards your right foot or ankle.

And breathe. It can be of course a lot of woo woo. But it's the most important stuff. It's just be nice to yourself, to the people you meet, to your own body, to your own mind.

Sounds easy. Pretty complicated. One last breath. Release the right arm down.

Inhale. Lengthen. Exhale, walk forward. Step into plank pose.

Inhale. Exhale all the way down to your belly. So this time we're grabbing our belts. Coming on to your forearms into swing pose.

Bending the right knee. You can keep your left hand where it is or take it where your right elbow was. If you need more support. Strap up your right foot with your belt.

Just around the foot. Go as far in or out as you need. And start to draw the right elbow in and forward. And then start to lift your right elbow up.

See if you can inhale. Lift the thigh away from the floor. And exhale. Just release.

Down. Inhale. Active right thigh lifting. Exhale.

Releasing. A couple more. Inhale. Lifting.

If you want more you start to push through the left arm. Exhale. Release. One more.

Inhale. And exhale. Last one. And stay.

Breathe. Maybe start to walk in a little bit more. Notice if you're holding your breath. Don't fight yourself.

You'll never win. Become friends. Last breath in. Exhale.

Start to release down. Move your belt. As smooth as you can to the left leg. So strap up the left foot.

You grab as far in or out as you need. Get the support you need from your right arm. Push into the right leg. Left elbow forward.

And then start to activate your left thigh. Breathe in. Lift up. Exhale.

Thigh down. It's a lot of belt. Inhale. Lift up.

Exhale. Thigh down. Inhale. Active left leg.

Lift up. Exhale. Release. And notice if your elbow goes out to the side.

Keep it forward and up. Exhale. Release. Last two.

Inhale. Exhale. Next one. Inhale.

Stay here. Maybe you want more. Breathe. Lengthen the tailbone back.

Chest forward. Last breath in. Exhale. Slowly release.

Move the belt away. Just stay flat. Belly in. Lengthen the tailbone back.

Inhale. Exhale. Push up. Downward facing dog.

On to your toes. Lift the heels. Relax the head. Take a deep breath through the nose.

Maybe release through the mouth. Then inhale. Right leg up and back. Exhale.

Right knee forward. Step the right foot between the hands. Left knee down. Again, we're going to use our belt.

Move up to low lunge. Exhale. Okay, so again, left hand grabs the belt. Keep your toes tucked on this one.

Take your right hand through the belt. And just keep as much length you need in the belt to bring your right hand to your left heel. And maybe you want to walk the right foot in a little bit. And then start to walk the left hand just a little bit down the belt.

Before you go any deeper, hip forward, especially left hip forward. Navel to the spine. Lengthen the low back. Lift the chest.

And start to walk your left hand down the belt as you lift your left elbow up. Keep pushing into the leg. Keep lifting the chest. And just walk as far back as you can without losing the breath.

If you want to spread the breath between the ribs. The upper back up in the chest. Keep reaching the tailbone back. Keep lifting the left hip.

One more breath. And then slowly coming back up. Keep with your belt. Move on to your right heel.

Point the right toes up. Take the belt around your foot so you're active here. Pulling in the belt. Inhale, chest forward.

Exhale, just chest moving forward and down. So you're not rounding, you're keeping the spine long. Just staying here for three. Two.

And one. Releasing. Hands down, move through a vinyasa. So plank, inhale.

Exhale, low push up. Inhale, upward facing dog. Exhale, downward facing dog. Take a breath, lift the hips.

Lengthen the spine. Inhale, left leg up. Exhale, roll the knee forward. Step the foot between the hands.

Right knee down, grab your belt. The right arm up. Grabbing the belt with the left hand and start to reach. With the left hand and start to reach towards your right heel.

You notice if you lost the support in your left foot, just sneak it back a little bit. So pushing to the left heel with your hand. Lengthen your low back. Lift the front of the right hip and start to walk your right arm down the belt.

Lift the chest, reach the elbow back. Lift the chest, pull the hip forward. Lift the chest. Lengthen the tailbone.

Breathe. This is your wheel, kind of, on your legs. So keep reaching the chest forward and up. One more breath.

And as you release, just walk up the belt. Lift the chest and start to lengthen and flex your left foot. Take the belt around your foot. Pull on your belt.

Chest forward, inhale. Exhale, chest forward and down. Left hip in and back. Three.

Two. And one. Inhale, release the belt. Exhale, just moving back into downward facing dog.

Lift the hips, relax the head and neck. Take a breath. And then we're moving, floating through to a seat. So crossing the legs, floating through and moving on to our backs.

Hopefully the body will not scream as much in wheel as it usually does. But always, like always, if you competed, the first wheel is like your first fight in a competition. Always the worst. The more wheels you do, the better they feel.

Okay, so first one, just half. So push your upper arms into the floor. Lift your chest. And then lengthen the tailbone away from you and start to roll the hips up.

Again, push into the upper arms. Lift the chest, sneak the shoulder blades underneath the back. Lengthen the tailbone forward. Lift the front of the hips.

Activate the inner thighs. Squeeze in, maybe interlace the hands behind your back. And breathe. Notice if you're holding your breath, release something.

If it's your jaw, if it's your toes, there's something you can release. Last breath in. Exhale, rolling slowly down. Take a moment.

So if you have trouble with straightening the arms, which I know I did the first couple of 10, 20, 40 times I tried wheel, it can help if you have a friend that stands with their feet next to your head. You take your thumb on the inside of their ankles and the other four fingers on the outside. And then instead of having your palms flat to the floor, you're holding around their ankles. So if you don't have a friend, you might want to work on your personality as well as your yoga practice.

But you can also use the floor. So hands can go next to your ears or somewhere where you don't feel like you're trapped. So if you're putting your hands too close, if your shoulders are tight, you feel like you're trapped. So just place them wherever you feel like you can really push into your hands.

And then lengthen your tailbone. Lift the hips, pushing, pushing into your hands. Come onto the top of your head and then lift the chest again, pushing to especially index and the thumb and see on your next inhale, if you can push into your legs, push into your hands. If the head just comes slightly off the floor, see if you can move the chest towards the arms.

So instead of moving your weight towards your legs, move the chest and head towards the direction of your arms. See if you can get the chest through the shoulders like we were working on in the beginning. And then take a few deep breaths. Notice the first one is probably most resistant.

And when you come down, chin to chest, bend the elbows and roll from the upper back through mid back to low back. Just take a moment. And as you start working on this, maybe today you'll do two. Maybe next time you could pause and you try three and you work yourself up to maybe nine wheels.

I'll promise you the last few three, four wheels will feel really good. But for today, just one more. If you're new to this, it's plenty for your wrist and your shoulders. So hands wherever you feel like you really can connect to the floor, lengthen your tailbone forward, push into your hands.

Come on to the top of your head. Feel like you really can push into the hands. And then on your inhale, push into the hands, move your chest towards your arms. And if you're holding someone's ankles, they can also help and take their didgeridoo belt underneath your upper back and kind of pull your chest towards them.

It feels really good. And a few nice deep breaths into the upper back. And slowly all the way down. And then just allow the knees to go a little bit from side to side.

So if you don't like running, deep backbends have some of the same benefits as running. Actually, you can feel your heart beating pretty good in your chest if you do nine wheels after one another, especially when you start to move into wheel from standing or moving to wheel from your handstand. We'll do that in in another video. Okay, take your knees towards your chest, just lengthen and decompress the low back.

And then roll up to a seat. Just gonna balance your arms, and then we're gonna do a little bit of a stretch. Great. Just gonna balance the backbends out with a forward bend.

So you can grab a hold underneath your own thighs, reaching the chest forward. And slowly start to release over your legs. And if it feels good, just slowly start to walk your heels further away, moving a little deeper into the fold. And see if you can place your breath in the low back, in the upper back, all the way up through the neck and back of the head.

Allow the breath to move a little slower than when you were flowing. And then big breath in through the nose. And release through the mouth. Roll up the spine all the way down to your back again, taking the right knee towards the chest, left leg up, reach up through the left leg, pull the right knee towards your body, and then reach the left leg forward away from you.

Keep reaching, reaching, reaching away and down, away and down, all the way down to the floor. Take a breath. And then move your hips slightly over to the right, bring the right knee up, bring the right knee over to the left, and twist right arm to the right. You can keep your head over to the left just to relax your neck.

Breathe through the whole spine. And one deep big breath all the way down into your belly this time. Exhale, release. Slowly back to center, left knee towards your chest, right leg up, keep reaching up through the right leg, up and away from you.

At the same time you're pulling the left leg towards you. Keep reaching, reaching all the way down to the floor. Take a breath. Move your hips slightly over to the left, left knee over to the right, left arm to the left.

Breathe through the spine. There's a saying in yoga, you're only as young as your spine is flexible. If you want to stay young, remember to move all directions of the spine. Forward, back, side, twist.

One big breath all the way down into your belly. One big breath all the way down into your belly. And release. Hold your back, take your knees towards your chest or towards your belly.

Take a breath. And then lengthen the legs out for Savasana. You can also have your knees together to relax your low back if you need. And allow the hands to rest by your sides, release the feet and the hands and the head.

One last big breath through the nose. Exhale through the mouth. You can stay for as long as you need. Here in Savasana.