How to Use a Yoga Wheel

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When it comes to any type of workout, props are often looked at in three ways: helpful aides, crutches, or gimmicks. Now, we have a relatively new prop for yoga, and many people wonder if it is all it is cracked up to be.

The yoga wheel is getting a lot of attention these days, and for a good reason. This prop is not only a gimmick but also an excellent tool for yoga enthusiasts, from beginners to advanced yogis. It can help beginners learn some of the more challenging poses. For advanced yoga practitioners, it can be a beneficial tool.

So, you may be interested in trying a yoga wheel, but you have no idea how to use a yoga wheel. Taking a class where you can be properly trained to use this tool is a good idea. As with any type of workout, you could injure yourself if you are not doing the exercises or using the tools properly.

Today we will look at some of the most popular yoga poses that can be done using a yoga wheel and give a basic rundown of how to do them. Let’s get started.

6 Ways to Use a Yoga Wheel

Many different yoga postures can be done using a yoga wheel. Today, we are going to concentrate on how to use a yoga wheel with six popular poses.

Loosen Your Back with Open Shoulders Extended

This is an excellent stretch for beginners and can loosen up your back and shoulders. Unfortunately, we tend to sit with rounded shoulders and closed chests throughout the day. As a result, we end up all hunched over, which is unsuitable for our bodies.

This posture is ideal for helping to get rid of tension in the back and shoulders. It will give you more flexibility in your back, improve the range of motion in your shoulders, and improve your posture. One thing to remember is to be careful when working the back and shoulders. If you feel any pain or discomfort in your lower back, it is time to give it a rest.

  1. Lay over the wheel, sliding your torso forward until it rests on the floor.
  2. Extend your arms in front of you while pushing your hands against the floor.
  3. Slowly raise your legs while keeping the wheel in place beneath your abdomen.
  4. Relax your shoulders and let your upper and mid back open.
  5. Breathe in and out while holding this posture for 10 breaths.

Building Your Core Strength

This is another great posture for strength building and stretching, and it is perfect for beginners. However, to get into yoga, you must have a strong core. Otherwise, it will be nearly impossible to do some of the more challenging postures.

This is another pose that will help to strengthen your back as well, and it will help to improve your balance so you can move on to the more advanced postures. This “plank” posture is excellent for your core workout.

  1. Kneel on the ground with the yoga wheel placed behind you.
  2. Move into the plank position. Lift one foot and place it on the wheel, followed by the other foot. If it is more comfortable, you can put one foot on top of the other.
  3. Use your core and legs to hold your body and the yoga wheel in place. Make sure you keep your back straight while doing this posture.
  4. Hold the position for 30 seconds and repeat a few times at a comfortable pace.

For an even more challenging workout, do some “mountain climbers.” This involves lifting one foot and bringing your knee to your chest, moving the foot back to the wheel, and repeating with the other foot. It may take a while to get used to this and be able to balance correctly.

Try Some Intermediate Stretches

Here is a great posture that will help to extend your chest, back, and spine. This is a beginner stretch, but it is advised that you do not attempt this if you have back and shoulder problems. This posture will warm up the back so you can get into the more intense back exercises, including backbends that open the heart.

A yoga wheel is excellent for this pose because it will give added support and make it safer to do back bends and stretch the back.

  1. Sit with your feet flat on the floor, with the wheel placed behind you.
  2. Lean back over the wheel carefully. Move your arms up and over your head.
  3. Straighten your legs when the wheel is beneath your spine, ensuring that your toes are pointed out. Your feet should still be flat on the ground.
  4. Hold this pose for 30 seconds or until you feel a good stretch in your back.
How to Use a Yoga Wheel

Ease Tension with the Assisted Plow

The plow pose is excellent and even greater when you use a yoga wheel. This posture will help to rejuvenate your body and release tension. In addition, it stretches the entire body, so you will notice improved circulation and blood flow.

A yoga wheel with the assisted plow posture will make the stretch even deeper. In addition, it will help to open up the back and shoulders, which will let you stretch further while in the assisted plow pose.

  1. Lie on the floor with your feet and legs up in the air. Place the yoga wheel under your buttocks.
  2. Slowly move your hips into the air and roll the wheel deeper towards your back.
  3. If you can, keep moving your feet towards and above your head. Hold onto the outer edges of the wheel for added support.
  4. Hold onto the pose for 30 seconds.

Challenge Yourself with the Pigeon Pose

Here is another deep backbend that is easier if you use a yoga wheel. This is one of the more challenging postures, and it is very invigorating. It will open the front of the body, so your chest, abs, hips, and thighs all get a great stretch.

Since this is a challenging pose, it is recommended that you only try it if you are already used to doing backbends. However, your back and spine will be better off if you can do this pose.

  1. Kneel on the ground, placing the yoga wheel between your feet.
  2. Lean back. Reach with your arms, up and over your head, and reach for the wheel behind you.
  3. Grab one side of the wheel. “Walk” your hands around the wheel until your head meets the floor. If you find this posture painful, stop and do not try to get further into the pose.
  4. Hold onto this pose for 30 seconds or until you feel the stretch in your back.

Master the Headstand

One of the most popular and most challenging yoga postures is the headstand. It is a posture that yogis work hard to perfect and can take a lot of practice to master. This is because you need a lot of balance to remain upright in the headstand position.

Using a yoga wheel will help you to master the headstand much quicker. It will provide added support, so you won’t feel so off-balance and provide you with more confidence while in this posture. In addition, this posture will increase the blood flow to your brain, reverse the effects of gravity on the body, remove toxins from the lymphatic system, and get rid of stress hormones from the adrenal glands. Plus, you are also getting a great strength-building and balance workout.

  1. Place your forearms on the floor while holding each side of the wheel in front of you.
  2. Put the top of your head on the ground (be sure to use a yoga mat for more comfort), ensuring that your head and the points of your elbows form a triangle shape.
  3. Pull the wheel closer to you, so the back of your head is resting against it. Raise your hips into the air and walk your feet towards your head.
  4. Hold onto the wheel and lift your feet off the ground. You will need to use your core muscles for this. Slowly move into the headstand position.
  5. Once you are in the headstand position, breathe deeply while holding your balance. Your goal should be to hold the pose for 10 seconds before slowly bringing your feet to the floor.

Final Thoughts

These are just a few yoga poses that can be enhanced or made easier using a yoga wheel. This prop is not something that is just a fad or gimmick. Instead, Yogis encourage their students to use yoga wheels for better balance and improved form.

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