Wheel

Lie on back, knees bent, feet hip-width near buttocks.

Place hands alongside head, fingers point to shoulders, elbows shoulder-width up.

Inhale, press feet/hands, lift hips (like Bridge).

Continue pressing, lift shoulders, crown of head lightly to mat (checkpoint).

Exhale, then inhale, push strongly hands/feet, straighten arms/legs (as much as possible), lift torso/head off floor into arch.

Keep feet/thighs parallel. Head hangs gently or neck follows spine curve.

Breathe steadily. Exit: tuck chin, bend elbows/knees, slowly lower shoulders, then hips.

Use blocks under hands (against wall).

Spotter assistance.

Push to Bridge, then crown, then full Wheel.

Feet wider initially.

Press chest towards back wall.