In the following, Melanie Berger demonstrates how focusing attention on different areas of the body creates a highly refined version of the Wheel Pose.
During the preparation, attention is directed to the 3rd chakra, so that a lifting force is already felt in the chest before rising. From the lifting of the chest an intense longitudinal stretch extends into the upper thoracic spine and arms.
Next, the hands are placed beside the head, and after a brief moment of letting go, the body is guided upward into a wide, extended posture. Here, the dynamic energy from the third chakra intensifies, and the limbs are also actively engaged. The weight is gradually shifted onto the hands, allowing the legs to become freer and one foot to be placed in the center. By centering at the lowest end of the spine in the 1st chakra, one leg is released and lifted upward. As an easier variation, the leg can remain bent at first.
The leg is finally extended as much as possible and raised straight upward, thereby reducing the weight of the entire lower body through the more upward-directed dynamic.
Through the more pronounced arching in the 3rd chakra and increasing centering in the 1st chakra, the leg can rise ideally along the vertical line.
Both legs can be raised alternately for a duration of 10–20 seconds.