FULL WHEEL POSE

STOP HUGGING THE ELBOWS IN

SHOULDER ACTIONS FOR MAXIMUM FLEXIBILITY

FULL WHEEL

FULL WHEEL POSE SHOULDER FLEXIBILITY

You may have noticed that full wheel pose is quite challenging, and you might think the issue is your back, core, or shoulder strength. Sure each of these play a factor but not nearly as much as the simple technique of retracting the shoulder blades and widening the elbows. For whatever reason there is a myth that the elbows need to be hugged in for safety, this is simply not true. Have you ever seen a body builder press a tremendous amount of weight above their head on a barbell? If so then you know their elbows are not in – they are out, and with the amount of weight they are lifting its pretty obvious that there is nothing wrong with this bio-mechanically. Actually in my personal opinion it’s not only ok to widen the elbows but it is a much better decision than hugging them in.

WHY DOES MY TEACHER ALWAYS SAY TO HUG THEM IN?

This cue is coming from the basic understanding that the shoulder joint is more stable when the arm are externally rotated. However hugging the elbows in is overly stable which is why everyone struggles with mobility when they are hugged in. Furthermore if we take a closer look, hugging the elbows in is likely going to trigger your pectoralis muscles to engage and not your rotator cuff. Rather then bore or lose you with the anatomical details, you can simply find out for yourself by trying out the difference while sitting up.

CONTROLLED TEST WITH A STRAP

OLD WAY:

  1. bring your arms in front like you’re going to do the Macarena, then bend your elbows mimicking what most teachers have told you to do in full wheel.
  2. Tie a strap around your elbows to keep them in – this is often used in alignment based classes
  3. Without letting the elbows go wider than shoulder width a part, raise your arms up and see how vertical your arms can get.

Most likely you wont be able to get vertical, (or parallel with the rib cage). IF you are hyper mobile in the shoulders you will be able to and if full wheel is working the way you are doing it than continue that way. however if it pinches in your shoulders then watch the video below.

NEW WAY:

  1. Widen your elbows out to the sides like you are making cactus arms
  2. Reach your arms up to the sky like you are celebrating a victory

You will more than likely notice that this was natural feeling, relatively easy – that is because it IS NATURAL. The best way to approach full wheel pose for maximum flexibility in the shoulder girdle is to allow the elbows to be out. 

"Shoulder Revelation"

The September 2021 Immersion includes a full length class to Wild Thing Pose as well as 11 additional classes emphasising shoulder techniques and Bio-Mechanics! In this package you will get 12, 75-minute Yoga Classes to help you gain maximum strength, flexibility and range of motion of the shoulders. You will also learn how to release neck tension, and reduce risk of shoulder and neck injuries.

If you want to feel better in your shoulders, this is THE immersion to practice!

SALE PRICE: $198.00 $98.00

DON’T HUG THE ELBOWS IN & ENJOY YOUR LOW BACK 

Amazingly enough, when you allow the shoulders to move properly you will notice that you can shift your weight into your hands and out of your feet and this will take the pressure off of the low back! This is because the back bend will now be dispursed through out the whole spine instead of targetted straight into one or two vertabrae of your lumbar (typically L4 and L5 for most people).

EASIER SAID THAN DONE?

Ok Ok Ok, after that demo you might visually or intellectually get it, and perhaps you want to give this a try. Doing the shoulder actions while seated is far easier than trying it upside down and on your head. This is partially because our body can propriocept (know where it is in space) much easier when right side up simply because thats how we exist most of the day. The nervous system needs to learn where your bones are and how to activate your muscles when everything is flipped upside down. This is just the way it is, the only thing you can do about it is put yourself upside down MORE OFTEN, AND watch this video repetitively to stimulate your “mirror neurons” which allow you to mimmic something more easily from visually seeing it happen.

To get these shoulder actions fully integrated into your practice sign up for the Shoulder Revelation Immersion – 12 classes designed to help you develop mastery of movement within the shoulder girdle.

Thank you for reading and watching, I look forward to sharing more with you in an upcoming training or monthly immersion!

200 hour online yoga teacher training

200 HOUR ONLINE TRAINING

If you are not a teacher yet, but a yogi ready to dive deeply into your yoga practice and get certified to share this practice with others, then the 200 hour training is your next step!

"Shoulder Revelation"

The September 2021 Immersion includes a full length class to Wild Thing Pose as well as 11 additional classes emphasising shoulder techniques and Bio-Mechanics! In this package you will get 12, 75-minute Yoga Classes to help you gain maximum strength, flexibility and range of motion of the shoulders. You will also learn how to release neck tension, and reduce risk of shoulder and neck injuries.

If you want to feel better in your shoulders, this is THE immersion to practice!

SALE PRICE: $198.00 $98.00

Livestream Class Packages

Vinyasa and Meditation Yoga Immersion

SHOULDER REVELATION

Strength•Mobility•Bio-Mechanics

  • Increase strengh and flexibility
  • Decrease risk of injury
  • Release shoulder tension
  • Learn anatomy and biomechanics
  • Access a wider range of postures
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  • Learn binds, heart openers, and arm balances
  • 12 all-levels, 75min online classes
  • Lifetime unlimited access to all

$198.00 $98.00

Vinyasa and Meditation Yoga Immersion

VITALITY

RIGOR & RELEASE

  • Get back to feeling energized
  • Vinyasa-style approach, accessible to everyone
  • Hips, twists, heart openers, shoulders, core & more
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  • 12 all-levels, 75min online classes
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Arm Balances Online Yoga Classes

BALANCE

INCREASE & AWAKEN YOUR BALANCE

  • Learn over 12 balance postures
  • Muscle strength and reactive patterning
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  • Tree, Standing Hand-to-Foot Variations, Warrior III
  • Half Moon Variations, Handstand, Side Plank, Headstand
  • 12 all-levels, 75min online classes
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$198.00 $128.00

Arm Balances Online Yoga Classes

Hips & Hamstrings

RECLAIM YOUR ELASTICITY

  • Learn over 12 hip openers
  • Step-by-step instructionals in every practice
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  • Pigeon, Eagle, Fire Log, Lizard
  • Lotus, Flying Pigeon, Splits, Straddle
  • 12 all-levels, 75min online classes
  • Lifetime unlimited access to all

$198.00 $148.00

Arm Balances Online Yoga Classes

ARM BALANCES

FREEDOM OF FLIGHT

  • Learn over 12 arm balances
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Crow, Side Crow, Titibasana, Ashtavakrasana
  • Forearm Stand, Koundinyasana 1 & 2, Handstand
  • 12 all-levels, 75min online classes
  • Lifetime unlimited access to all

$198.00 $128.00

yoga backbend techniques: 12 classes

HEART OPENERS

DISCOVER THE JOY OF BACKBENDS

  • Learn over 12 backbends
  • Step-by-step instructionals in every practice
  • Techniques, biomechanics and alignment
  • Bow Pose, Camel, Dancer, Full Wheel
  • King Cobra, King Dancer, King Pigeon
  • 12 all-levels, 75min online classes
  • Lifetime unlimited access to all

$198.00 $148.00

Yoga Alignment and Flow

MOVE • BREATHE • RELEASE

YOGA • BREATHWORK • MEDITATION

  • YOGA: TRANSFORM YOUR BODY
  • BREATHWORK: REJUVENATE
  • MEDITATION: AWAKEN YOUR MIND
  • THE TRIFECTA OF YOGA
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

Yoga Alignment and Flow

THE DANCE

ALIGN • REFINE • FLOW

  • MOVEMENT TRANSFORMATION
  • ALIGNED TRANSITIONS
  • TARGETED STRENGTH
  • DEEP HIP OPENERS
  • 12 CLASSES: INTERMEDIATE

$298.00 $148.00

back health online yoga classes

THE PULSE

BALANCE • STRENGTH • FLEXIBILITY

  • SHOULDER STRENGTH
  • HEART OPENERS
  • HAMSTRINGS & BUTTOCKS
  • INNER THIGHS
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

2020 IMMERSIONS

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HIPS • HEART • HANDSTAND

  • HIP OPENERS
  • HEART OPENERS
  • HANDSTAND TECHNIQUES
  • BUILD COURAGE & STRENGTH
  • 12 CLASSES: ALL LEVELS  

$298.00 $148.00

boundless freedom

  • SHOULDER & NECK RELEASE
  • SHOULDER BIOMECHANICS
  • BALANCED STRENGTH
  • INCREASE RANGE OF MOTION
  • 12 CLASSES: ALL LEVELS

$298.00 $128.00

BIRDS OF PARADISE

  • FLEXIBILITY OF INNER THIGHS
  • 4 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • LEADS TO BIRDS OF PARADISE 
  • COMPARTMENTS OF THE MIND 

$298.00 $128.00 

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES

$148.00 $78.00

back health online yoga classes

THE SPINAL RESET

  • BACKBENDS & SIDE BENDS
  • TWISTS AND FORWARD FOLDS
  • SPINAL BIOMECHANICS
  • 4 POST-CLASS MEDITATIONS
  • 12 CLASSES: ALL LEVELS

$298.00 $128.00

JOURNEY TO BLISS

  • PHYSICAL MEETS SPIRITUAL
  • EXPLORE THE KOSHAS
  • MIND BODY TENSION RELEASE
  • 4 GUIDED MEDITATIONS
  • 12 YOGA CLASSES: ALL LEVELS

$198.00 $118.00

BACK, NECK & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIFETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES

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October Livestream Yoga Classes

THE BREAKTHROUGH

  • HIP OPENERS
  • HIP BIOMECHANICS
  • EMPHASIS ON ARM BALANCES
  • 4 POST-CLASS MEDITATIONS
  • 12 CLASSES: ALL LEVELS  

$298.00 $128.00

JOURNEY TO THE HEART

  • FULL BODY RESET
  • INCREASE BALANCE
  • ARM BALANCES
  • 4 GUIDED MEDITATIONS
  • ELEMENTALLY THEMED

$298.00 $118.00

KING PIGEON & HANUMAN

  • FLEXIBILITY OF HIPS
  • SHOULDER & SPINE MOBILITY
  • 4 GUIDED MEDITATIONS
  • 12 INTERMEDIATE CLASSES
  • HAMSTRING RANGE OF MOTION

$198.00 $128.00

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