The sequence for your deepest wheel pose ever. EVER. Also, Bird of Paradise is in there (just sayin').
One person came up to me after class in tears after doing this sequence and lifting to Wheel for the first time ever. That being said, she started doing yoga two years ago and has come to two classes a week ever since (AKA she certainly earned it). Also got an email from the lovely Drew that this sequence did the trick. I hope it works for you!
- Child's
- Walk arms over to right side of leg and then left
- Thread the needle both ways
- Cat/cow spine in table
- DD
- 5 Sun As
- Warrior I with arms reaching forward and torso hovering over thigh
- Open to Warrior II
- Peaceful Warrior
- Triangle
- Triangle with top arm in bind
- Parsvakonasana with top arm still in bind
- Unbind
- Peaceful warrior
- Low lunge twist
- Vinyasa
- Repeat on flow on other side
- Repeat 3-4x until warm
- Chair Twist both ways
- Yoga Mudrasana
- Vinyasa
- Humble/Bound Warrior I
- Peaceful warrior
- Parsvakonasana with bind
- Wide Legged Forward Fold with Gomukhasana arms (keeping bind from Parsva)
- Wide Legged Forward Fold twists
- Lizard
- Low lunge twist
- Repeat on other side
- Shoulder opening with strap work (seated)
- Bird of Paradise, repeat other side
- Seated Forward Fold
- Reverse Table top or plank
- Seated twist both directions
- Bridge
- Wheel
- Supine twists
- Savasana
