Road to Wheel Pose Series

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Challenge Overview

Join Yoga for All founder Dianne Bondy for a fun, progressive four-part journey toward wheel pose (urdhva dhanurasana). This program is ideal for anyone who's either working on wheel or simply wants to finesse their practice of it.

You'll get two classes a week for two weeks, with each class featuring a deeper backbend than the last. You'll begin with bridge, then go further with bow and camel before making your final stop at wheel. Throughout, Dianne offers prop-supported variations of the "bigger" backbends so that you can move toward urdhva dhanurasana with ease.

Enjoy the process!

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

2 Weeks to complete

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Section 1
  • Your four-part journey toward wheel begins with this sequence that moves toward bridge pose, a foundational backbend that’s also known as “half wheel pose.” You’ll begin with a warm-up to open your hips and strengthen your core, then move into a chest-opening sequence that includes bird dog variations, backbending lunges, cobra flows, and pigeon twists. Dianne also offers tips and variations throughout the class so you can express the poses in a way that makes sense for your body. Props: blocks
Section 2
  • In the second stop on the road to wheel pose, you’ll experiment with deeper backbends as you prepare for camel pose. You’ll begin with a centering breathing practice and a short warm-up before moving into a chest-opening sequence that includes locust variations, puppy pose, and a progressive camel pose practice where you’ll use bolsters and blocks to work toward this expansive pose. You’ll wind down with a restorative child’s pose and some feel-good hip-openers before wrapping up in savasana. Props: blocks, bolster
Section 3
  • Welcome to the third stop on the road to wheel: bow pose. Class begins with a centering practice in mountain pose. You’ll then prepare to explore your backbending range with a short warm-up that includes shoulder openers, sun salutes, and low lunge variations. After that, you’ll work with bow pose in stages: first using straps around your ankles (if you have difficulty reaching your feet), then lifting one leg at a time (one-legged bows), and then both legs (bow). You’ll also have the option to practice a restorative version of the pose. Once you’re done, you’ll wind down with reclined twist variations...
Section 4
  • You’ve arrived at the the fourth and final stop: urdhva danurasana (wheel pose)! You’ll begin with a standing warm-up before moving into a sequence that includes bow pose variations, a figure four to dancer to lunge flow, camel variations, bird dog twists, and half splits as you prep for wheel. After that, Dianne offers a block-supported version of this big backbend, a step-by-step approach toward an unsupported version of it, a bolster-supported variation, and finally, a supported version you can do with a friend. And as always, she encourages you to adjust the pose to fit your body, not the other...

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Meet Your Teacher

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Dianne Bondy
Dianne Bondy is a social justice activist, author, accessible yoga teacher, and the leader of the Yoga... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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