Shameem Akthar illustrates the use of wheel as a prop for higher lifts and deepening backbends

 
The wheel is a new entrant in the yoga world. Props that correspond to it are bolsters, sometimes made to order as wooden bolsters. This can be categorised as an advanced prop—you need instruction from a yoga expert before you begin to experiment with it. Most often, you will also need a partner to help, if only to hold the wheel in position. In case you don’t have one, you can use a firm wall to place it against, or a firm yoga block.

Abroad, there are several sizes of wheels available; in India, there is a standard size, which is a wheel with a circumference of slightly more than a foot. Though it can be used for higher lifts in poses like the shoulder stand (sarvangasana) and pelvic tilt (kandarasana), it is best used as a way to open your back for backbends. Some poses that work well with it are the upward plank (purvottanasana), cobra (bhujangasana), camel (ushtrasana), and the Hanuman leap pose (Hanumanasana).

The most exciting impact of using the wheel is felt on the spine and in the deepening and enhancement of backbends. The benefits include stronger back muscles, more flexibility at the back and greater hip strength. An immediate effect most people enjoy is the expansion of the lungs leading to deeper breath. This can elevate the mood, remove depression and be a powerful de-stressor.

YOGIC MOVES

Easy backbend

This is a simple combination of two poses; hence, there is no name for it. A more advanced classical variation would be the lying thunderbolt (supta vajrasana). But as this pose has a lot of contraindications, especially with knee pain, we are giving you a simpler variation. This may be done with legs lightly crossed in the sukhasana (easy pose). Keep the yoga wheel—also called the dharma wheel as it was first created by celebrated yogi Dharma Mittra—at your back. If required, you can keep a block ahead of it, to ensure it does not roll off, or place the wheel against a wall for firmness. Adjust your body so your back is firm against the wheel. Then, gently lean back with the head looking up (if you have a neck problem) or dropped gently back. Let your hands hang loosely to the sides to further enhance the stretch at the upper back and chest. Hold for a few seconds initially. Later, with regular practice, you can hold longer. Most people love the expansion this provides because the lungs get expanded. It is very relaxing once the initial adjustment is done.

KREEDA YOGA

Murtih – Statue

All of us know this game. The group is loosely spread out. A leader calls out the cues. Once he calls out a name (from among the players), the others run lightly to catch him. Suddenly, the leader calls out Murtih—everybody must stop in their tracks and stay still as long as the leader does not give any other command. Those who fidget are out of the game; the others continue as the leader calls out another player’s name and the game continues as before. The benefits of this game are emotional culturing and control. It also enhances stamina and mental alertness.

Shameem Akthar is a Mumbai-based yoga acharya. If you have any queries for her, mail us or email at contact.us@harmonyindia.org. (Please consult your physician before following the advice given here)

Photos: Haresh Patel
Featured in Harmony — Celebrate Age Magazine
July 2017