Wheel / Chakrasana
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Chakra="wheel"; aka "urdhva dhanurasana," "upward bow pose." From Shavasana, bend both knees, ground your soles well apart near your butt, bend your elbows, bring your palms under your shoulders with fingers pointing toward your feet, lift your hips off, and straighten your arms to raise head, shoulders and torso, curving and extending your spine.

Progression

Variation 1

Sky-point with one arm at a time.

Variation 2

Raise one leg at a time and bend at the knee.

Variation 2

Kick high one leg at a time.

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