The Wheel may look difficult, but it is worth working at slowly and systematically, as it can bring great strength and flexibility to the spine and back muscles.
1. Lies on your back, bend your knees, and put your feet flat on the floor, near your buttocks, hold your ankles.
2. Put your hands flat on the floor behind your shoulders with the fingers pointing towards your shoulder blades.
4. Lift your hips, arching your entire spine and dropping your head back. Only your hands and feet remain planted on the floor. Aim to hold this posture for 30 seconds.