Can’t do wheel pose? (Urdhva Dhanurasana)
One day I thought to lift myself into wheel pose, a pose that I still did with ease in my 20’s. To my amazement I could not keep myself lifted at all. I felt a terrible pain in my scapulae and shoulders when I tried to straighten my elbows. I was terrified. I’ve had bad shoulder and scapulae pain for several years now lifting and carrying my children around on my left hip. To work on my flexibility to open the scapulae and shoulders I started using props which proved to be extremely effective.
Besides arm strength there are three main flexibility elements that contribute to your wheel pose: Flexibility of your shoulder and scapulae muscles, flexibility of your abdominals and flexibility of the quadriceps. To come into wheel pose successfully you must master some other easier poses first.