How to Sequence to Wheel Pose

Posted on February 8, 2016
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By Rachel Scott
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Sequencing

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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.

Rachel Scott

Rachel supports yoga teachers and studios around the world to create transformational education experiences that help them thrive in their business, share their passion, and inspire more people to practice yoga. Her extensive knowledge and experience include: earning two masters degrees, authoring three books, leading 4,000+ hours of TT, building a teacher training college for a national yoga company, and working behind the scenes in yoga studio & teacher management for more than fifteen years. As a writer and speaker, she continually wrestles with the juicy bits of life: relationships, authenticity, and discovering meaning in this crazy, wildish world. E-RYT 500, YACEP, BA, MFA, MSci. Learn more about Rachel.

9 replies on “How to Sequence to Wheel Pose”

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.

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

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

Thank you for sharing. It’s good for me. Thanks Rachel.

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

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

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.

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 🙂

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

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