Full Wheel
Urdhva Dhanurasana
FULL WHEEL
Teaching an intentional class becomes inevitable when following the Chromatic system that Matt created . In Chromatic, we’re following a system that sets up the body for maximum execution within our fullest potential. When it comes to more “challenging” postures like Full Wheel, it’s imperative to prepare the body for ultimate safety. Full Wheel puts us in a vulnerable shape due to the extreme spinal extension that’s required.
If we’re teaching a yoga class, then setting our students up for success means that we need to be clear on the step by step process of teaching a layered posture like Wheel. There are specifics for the shoulders, upper body, and hips that are highlighted. In the video, Matt offers the cues and formula for the perfect road map to guide our students. It offers an opportunity to direct our students rather than just mentioning a fleeting option within our classes.
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SET UP THE SHOULDERS
Drills like we see in the first part of today’s clip help to warm up the shoulders, but also creates lasting, increased shoulder mobility when practiced consistently.
Now, another important detail is positioning. There is some controversy when teaching full wheel about whether or not to instruct to place the hands wide, or closer together. Some say it depends on the student, (which is true), but we may also consider the viewpoint Matt offers.
He teaches that having hands wide in full wheel gives more access to the shoulder muscles and external rotation in the arm bones. This will help our students and ourselves get into the back body more. This means, more into the rhomboid muscles by squeezing the shoulder blades towards one another which will trigger erector spinae in the upper back. The upper back activation ultimately increases the backbend to make it more accessible.
WATCH THE VIDEO
FULL WHEEL: TIPS FOR TEACHING THE TECHNIQUES
UPPER BACK VS. LOWER BACK
Of course the low back and pelvis are a part of the equation, but bringing more focus into the upper back will create accessibility and improved range of motion.
When we watch the video, we see the importance of trajectory. The timing of straightening the arms when coming up to full wheel directly influences our push into the upper back vs. the lower back. If we teach or try ourselves to lengthen the arms too early, we run the risk of pushing with a more forward trajectory towards the feet, therefore into the lower back. This may cause increased compression in that area. If we set our students up against a wall (same as the video), we can cue “chest to the wall, then push through the arms”. This will encourage the upper back to mobilize and bring the trajectory more upward.
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FROM THE FEET STRAIGHT INTO THE HIPS
There 2 terms Matt consistently utilizes in Chromatic yoga. They are; “Fundamental Action” (focusing on the muscles that are creating the action that you need) and Balancing Action (focusing on the muscle engagement of the opposing action of what our intention is).
When teaching Full Wheel, we cue extension of the hips, (which will naturally create external rotation), there must be follow up. We do want to teach and/or employ some internal rotation for counter muscular engagement, but Matt stresses that it’s not to the point where we are inhibiting the fundamental action.
Ultimately, place the feet where they comfortably land (a nice marker for the feet is placing the big toes more forward). It’s about where we have the most power in the feet to drive through the heels, so that the hips extend and we activate the gluteus muscles for a more vertical trajectory.
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TEACHING OVER OFFERING
Now equipped with more insight into technique, we have the capability to offer Full Wheel in our classes with more intention. Safely guiding our students is always a priority. When we can offer step by step instruction and we can actually prepare the body for “bigger movements and shapes”, we have more confidence and so do our students.
There are many who can “get into the shape” with ease, but we can extract increased potential from ourselves and our students when we explore techniques that support muscle engagements that increase mobilization.
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Article by Trish Curling
Video Extracted From: Vinyasa Immersion
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