The steps in order
Version shown: YogaVacation wheel preparation: warm-up, lunges, cobra, locust, bow, camel, bridge, wheel, counterposes
| # | Step | Breath | Side | Hold | Cues and options |
|---|---|---|---|---|---|
| 1 | Cat-cow Marjaryasana-Bitilasana | Free breathing | 8 rounds YogaVacation (suggested) | Transition: Hands and knees; inhale arch, exhale round. | |
| 2 | Downward dog Adho Mukha Śvānāsana | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Lift the hips; press the chest gently towards the thighs to open the shoulders. Easier option: Knees bent. | |
| 3 | Low lunge, arms up Āñjaneyāsana | Inhale | Each side | 5 breaths each side YogaVacation (suggested) | Transition: Right foot forward, back knee down, hips forward, arms overhead. Then left. Easier option: Hands on the front thigh. |
| 4 | High lunge | Inhale | Each side | 5 breaths each side YogaVacation (suggested) | Transition: Lift the back knee, arms up, tailbone long. Easier option: Back knee down. |
| 5 | Cobra Bhujaṅgāsana | Inhale | 3-5 breaths, twice YogaVacation (suggested) | Transition: Lie on the belly, hands under the shoulders, lift the chest. Easier option: Low cobra. | |
| 6 | Locust Śalabhāsana | Inhale | 3-5 breaths, twice YogaVacation (suggested) | Transition: Lift the chest, arms and legs. Easier option: Half locust (one leg at a time). | |
| 7 | Bow Dhanurāsana | Inhale | 3-5 breaths YogaVacation (suggested) | Transition: Bend the knees, hold the ankles, kick the feet into the hands to lift. Easier option: Strap around the ankles; or half bow. | |
| 8 | Child pose Bālāsana | Free breathing | 5 breaths YogaVacation (suggested) | Transition: Press back to rest the lower back. | |
| 9 | Camel (or half camel) Uṣṭrāsana | Inhale | 3-5 breaths YogaVacation (suggested) | Transition: Kneel, hands on the lower back, lift the chest, then reach for the heels if comfortable. Easier option: Hands stay on the back; toes tucked. | |
| 10 | Bridge Setu Bandha Sarvāṅgāsana | Inhale | 5 breaths, twice YogaVacation (suggested) | Transition: Lie on the back, feet hip-width near the hips, lift the pelvis. Easier option: Block under the sacrum. | |
| 11 | Wheel set-up and top-of-the-head stage | Inhale | 2-3 breaths YogaVacation (suggested) | Transition: Hands beside the ears, fingers towards the shoulders, elbows in; press up and rest the crown lightly on the floor, weight in hands and feet. Easier option: Stay in bridge. | |
| 12 | Wheel Ūrdhva Dhanurāsana | Free breathing | 3-5 breaths, 1-3 times YogaVacation (suggested) | Transition: Straighten the arms, lift the head, keep knees parallel. Lower the chin to the chest and come down slowly. Easier option: Hands on blocks against a wall. | |
| 13 | Knees to chest (counterpose) Pavanamuktāsana | Free breathing | 8 breaths YogaVacation (suggested) | Transition: Hug the knees, rock gently. | |
| 14 | Reclining twist (counterpose) | Free breathing | Each side | 5 breaths each side YogaVacation (suggested) | Transition: Knees to one side, then the other. |
| 15 | Seated forward bend (counterpose) Paścimottānāsana | Exhale | 8 breaths YogaVacation (suggested) | Transition: Sit up and fold gently, knees soft. Easier option: Knees bent. | |
| 16 | Rest Śavāsana | Free breathing | 3 minutes YogaVacation (suggested) | Transition: Lie down. |
