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Half-Wheel (On Left Hand)



  • From the Seated position, place one palm flat on the ground, fingers pointing back.
  • Inhale and reach the opposite hand forward, upward and backward.
  • Exhale and lift the hips off the ground.
  • Support the body on the left arm and the feet.
  • Ensure the feet are parallel, the knees are pointing forward, and hip-width apart.
  • Work towards squaring off the chest and hips to the ceiling.

General and Boxing-specific Benefits

The Half-Wheel pose stretches and strengthens the whole body and encourages the boxer to focus on alignment. It builds shoulder and arm strength, stability, spinal flexibility, and opens up the chest. This pose also helps boxers stretch their abdominals and oblique muscles following a set of sit-ups.

Cautions and Modified Versions

Participants with weak shoulders or wrist problems, or back injury should practice with modification and support. Do not push too far into the posture unless a coach is guiding and supporting you. Students with high blood pressure should avoid this pose.

Pay special attention when coming out from a Half-Wheel pose. Exhale and release the hips as you slowly lower to sit on the floor.

Knee Support


  • As a modification, support the body on one knee.
  • The participant may also extend the opposite leg.

Half-Bridge Pose


  • As a modification, support the body using the upper back and shoulders.
  • Lift the hips up slightly and clasp the hands under the back.
  • “Walk” the shoulders under the shoulder blades for the best support.
  • Stretch the chest.
  • Try to keep the forearms in contact with the floor.
  •  Exhale while gently lowering back down to the floor.

Anatomical Focus

Spine/Core Rectus abdomini, psoas major, 

Upper limbs Deltoid, biceps brachii, anoceneus, 

Lower limbs Gluteus maximus, quadriceps, hamstrings,

Study and Reflection

How would you explain the benefits of this pose to a class of students?


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