forearm-wheel

Description

Kapotasana or forearm wheel is a deep backbend with the shins or feet planted hip-width apart . Thighs are vertical or slightly forward of the hips. The torso arches deeply over the thoracic spine, creating an even spinal extension from sacrum to crown. The chest lifts and expands, sternum pressing upward. The forearms are grounded, elbows shoulder-width apart. Upper arms are vertical or angled slightly back, with palms either pressing into the floor or supporting the upper back. Shoulders are externally rotated, drawing down and back. The head drops back gently, either lightly touching the floor or hovering, with the neck extended but not compressed. The glutes are firm but not clenched, with the sacrum lengthening toward the knees. The core remains engaged to support spinal stability. Feet press down evenly through all four corners, and the inner thighs gently spiral inward to stabilize the lower back and pelvis. This pose combines deep spinal extension, shoulder opening, and chest expansion, while requiring strength and mobility in the hips, thighs, and shoulders.

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