[mikesbytes]

Upward Bow or Wheel Pose

This pose is one that I find a bit more challenging than it should be. I can get into the position but cannot hold it very long.

I think my problems are;
1. Poor shoulder rotation flexibility
2. Poor hip flexor flexibility
3. Being mindful of hamstring cramps

Any suggestions on the above or on Wheel in general

[sigma]

mikesbytes, on 25 August 2010 - 11:26 PM, said:

Upward Bow or Wheel Pose

This pose is one that I find a bit more challenging than it should be. I can get into the position but cannot hold it very long.

I think my problems are;
1. Poor shoulder rotation flexibility
2. Poor hip flexor flexibility
3. Being mindful of hamstring cramps

Any suggestions on the above or on Wheel in general

Wheel posture is an advanced posture. Some people can do it very easily, some people can grow in to thie posture and some people will never be able to do this posture.

Options you could explore, is setting your hands not to close to your head, but more wide. That could help if there's a blockage in the shoulder.
Also experimenting with the feet more wide than hip width apart could help. Or lifting on the toes.

Or of course a combination of all above.

But the best advise i can give. Go and see a good yoga teacher. And explore the posture further with her or him

[bov]

mikesbytes, on 25 August 2010 - 11:26 PM, said:

Upward Bow or Wheel Pose

This pose is one that I find a bit more challenging than it should be. I can get into the position but cannot hold it very long.

I think my problems are;
1. Poor shoulder rotation flexibility
2. Poor hip flexor flexibility
3. Being mindful of hamstring cramps

Any suggestions on the above or on Wheel in general

In addition to the advice from Sigma you can also try using yoga blocks. if you put the blocks against a wall and do the posture with your hands on top of them.
with your hands elevated like this, your shoulders wont take as much stress ( I have tight shoulders and this works well for me) You need to build this posture slowly. Aim for 3-5 breaths and build it up. keep your abs, quads and glutes strong ( this should stop you using your hamstrings too much) and try to work into the thoracic spine so that you don't over-exploit your lumbar spine, this will also reduce the sesitivity on your lower back..oh!one last thing, if do this posture daily, within a week you will be flying!

Good luck.

PS if it's in BB then I'd stick to the bridge posture until you've cracked it.