Reverse prayer can be a good way to prepare for wheel pose.
You can practice reverse prayer position (hands behind the back with palms together) while sitting or standing, or while bending forwards and stretching the hamstrings in parsvottanasana.
This arm position can be used to help stretch your chest and the fronts of the shoulders. It's also stretches the fronts (palm side) of the wrists.
The first part of getting your arms into position behind your back is rolling the arms inwards while reaching them back (and out) at the same time.
You could think of this as "internally rotating" the arms.
If you have trouble doing this with both arms at the same time, then practice first with one arm at a time as shown below.
When you internally rotate the arm at the shoulder, the front of the arms roll inwards. This means that the back of the arms roll outwards, away from the spine.
This helps to give you room so that you can bring your hands together behind your back.
You may find that if you rotate your arms inwards enough, then when you bend your elbows your forearms move behind your back. In this case, with arms rolled inwards, your forearms will be pointing slightly backwards.
I'd suggest that if you can't get your hands behind your back, then practice internally rotating your arms. Rather than holding the internal rotation you practice rotating and then releasing in time with your breath. Focus on feeling your arms and shoulders as you practice and see if you can notice where the tight spots are. Again you may also benefit by working with one arm at a time. Do not be afraid to bend your ribcage forwards as you rotate your arms inwards.
Even if you can internally rotate your arms you may still have difficulty getting your palms together in reverse prayer.
An option, shown below is to make both hands into fists.
When doing the double fist option, you can first have the back of the hands against your back.
Then flip your fists so that the bottom of each fist faces downwards (bottom left two pictures).
Then with both hands in fists progress to one hand open (bottom right). Note that with this option, with just the right hand fisted you could try starting with both hands to the right. Then gradually move your hands to the center of your back.
One you are able to do reverse prayer comfortably, another option for increasing shoulder and wrist flexibility is to move both hands to the side with palms together.
Move both hands to the right so that your hands are to the right side of your ribcage, but behind your back (shown below). Then try the same thing to the left.
Once you can get your hands together behind your back in reverse prayer you can practice moving your shoulders and elbows back.
You can do this using any of the above hand positions. I'd suggest that again you practice doing this in sync with your breath.
As you inhale open your chest (bend you thoracic spine backwards) and at the same time move your elbows back to open the front of your shoulders. Then as you exhale relax your chest and let your elbows move forwards (first two pictures below).
As you get used to the position you can keep your chest open and your elbows back. You can also work at sliding your hands higher up your back (last picture below.)
Reverse prayer can be a good way to prepare and open the chest for wheel pose.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
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The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.