How to do Half Wheel
On the floorHoldIntermediate
Half Wheel is a on the floor stretch for your abdomen, chest and hips.
Step by step
- 1Lie on your back with your knees bent and your feet flat.
- 2Plant your hands by your ears, fingers pointing to your shoulders.
- 3Press into your hands and feet and lift your hips up high.
What you should feel
Keep most of your weight in your hands and feet.
Form tips
- Elbows in, don't let them splay out. Weight in the hands and feet, not the head. Lift the hips, open the chest.
- Feel the front of your body open.
- Breathe slowly… soft through your neck.
Make it easier
If your neck or wrists are sensitive, stay in a simple bridge instead.
Coming out of it
Tuck your chin… and slowly lower your back down… one part at a time.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Half Wheel with a coach
In BendEase, a voice coach talks you into Half Wheel, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your abdomen and chest.
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