54. Wheel Pose: Urdhva Dhanurasana

Instructions:

1. Lie on your back.

2. Bend your knees to bring your feet close to your buttocks.

3. Bend your elbows and bring your palms under your shoulders with fingers pointing to your feet.

4. Breathing in, lift your body off the floor.

5. Keep the top of your head on the floor.

6. Straighten your arms as you lift your head off the floor.

7. Remain in this position breathing in and out slowly, concentrating on the breathing.

8. Breathing out, slowly bring your body down.

Benefits: stretches body, strengthens arms and legs.