This class yoga pose is complex! Requiring deep opening through the hips and shoulders, wheel uses the strength of the arms and legs to leverage the practitioner into the pose. Make sure to use stages for the peak, starting with bridge pose. 

Here’s a look at how I may sequence this pose for a flow style class. 

 

Component Parts (Parts of the body that have to be warmed up or educated to do the peak pose effectively and safely):

  • backbending (thoracic)
  • upper arms in flexion/ external rotation
  • hip flexors open
  • core engaged (lightly)
  • neutral hips

Sequence:

Opening

  • sit in virasana on blocks (meditation/ teacher talking, breathing etc) – find midline (squeeze block lightly)
  • interlace hands – take arms above head. reverse hand grip, repeat
  • cat/ cow (focus on movement of thoracic spine
  • dancing cat – core integration even when arm in flexion (don’t pop ribs)

Warm Up

  • 3 sun salutation A’s
  • intermediate/ advanced – add 2 B’s

Targeted Warm Up

  • Thread A (open hips) – right leg (these poses are linked)
    • Vinyasa to Dog
    • Right leg to 3-legged Dog
    • Step through to Warrior II
    • Parsvakonasana (arm over ear)
    • Warrior II
    • Three-legged dog then step right foot through to…
  • Thread B (closed hips):
    • High lunge
    • Open Twist
    • Lizard
    • Vinyasa to Dog
  • Repeat Thread A and Thread B on the left side
  • Intermezzo: Cobra, Sphinx
    • Finish vinyasa to front of mat
  • Thread C (closed hips):
    • Chair with block between hands – hover step back to …
    • High lunge – add backbend
    • Closed twist (parivrtta parsvakonasana)
    • Standing split (option stand up to chair)
    • Tadasana
    • Repeat left side
  • Intermezzo – Salabhasana, Sphinx with thigh stretch, Dhanurasana
  • Thread D (closed hips):
    • Chair with backbend
    • Vira III
    • High lunch with backbend
    • Low lunge with quad stretch
    • Plank – Dolphin (shoulder opener)
  • Peak
    • Bridge
    • Stages of Wheel
  • Cooldown
    • Janu Sirsasana
    • Ardha Matsyendrasana
    • Paschimottanansana
    • Meditation
    • Savasana

Want more? Check out my continuing education courses in Yoga Sequencing and Teaching here.

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9 Comments

  1. Great Flow write up Rachel, I do something similar to this in the morning before i start writing articles. You are just going to want to go slower with this in the morning, even if you have had your coffee lol.

  2. Thank you so much for sharing this sequence. Will be perfect for me to incorporate into my day!

  3. great information… i am also yoga teacher and working since 2013,,,,,, thax Rachel

  4. Thank for sharing. That’s what i need for my yoga.

  5. It’s a softly way to start a new day, thank you Rachel for this post.

  6. I am super inspired by your posts! Thank you for sharing this with us. I am a new Yoga teacher so this sequencing will really help when I am putting together a class.

  7. Hi Kimberley! So happy you have found it helpful. Let me know if there are any particular sequences that you’d like to see; I’m happy to brainstorm and add a post 🙂

  8. This sounds like a great flow! Can’t wait to try it! Thanks for sharing


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