How to Use a Yoga Wheel

Here you can get information about How to Use a Yoga Wheel. Yoga may be a good way to extend your strength and flexibility, but it can be difficult to understand where to start out.

Whether you’re a beginner or an amateur yogi looking to vary things up, a yoga wheel could be an excellent option for you. While this piece of kit are often utilized in countless ways, it’s most ordinarily used as a support for your back and legs. Try adding the yoga wheel into your workout routine by practicing different poses and exercises!

Wheel Assisted Standing one leg beginner

To do this easy balancing posture, make your thanks to the front of your mat. As you exhale bring one leg onto the yoga wheel, therefore the front a part of the foot is pressing into the roller. The opposite leg is straight, and you’re gazing forward. Spread your arms in level together with your shoulders and take several yogic breaths.

Change sides as you remain focused on one point within the distance, which will assist you maintain the balance. One-legged postures assist you find the middle of gravity. Since it’d take longer to try to so without the utilization of props, the yoga wheel makes the right, solid foundation on which you’ll build and improve your yoga practice. It doesn’t matter how many times you lose the main target and fall, always come to undertake again, as your body tends to activate the motor memory system whenever you exercise.

Wheel Assisted Warrior pose II (Virabhadrasana II)

Lift your arms and align them with the ground. As you’re taking a deep breath, send one leg to the rear and rest the ankle on the yoga wheel. Go as low as your body allows you, keeping the opposite leg erect. Keep the knee during a 90-degree flexion, as you would like to avoid injuries. Specialize in a still object within the distance, which will enhance your attention as you slowly start increasing the duration of the posture.

Virabhadrasana II is understood to market focus and strength, which is that the basis of each other yoga posture. Ideally, you’ll use a medium-sized yoga wheel to assist you tone the legs, as you progress lower, without touching the ground. Using the roller during this Asana will test your endurance and balance, because it is both fun and challenging to remain still. The advantages of this pose are numerous, from promoting good circulation to blood flow stimulation, which ends up during a healthy system respiratory.

Wheel Assisted Plow pose (Halasana)

Lie down comfortably on your back. On subsequent inhalation, lift both of your legs. You would possibly place your hands under your buttocks, and bend your knees if you discover it hard to urge within the posture. As you exhale, lower your legs to the ground, above your head. Attempt to stay still within the position with the assistance of your hands, interlaced behind your back, firmly pressing onto the mat to assist you remain stable.

Drawing your chin faraway from the sternum, as you slowly push the pantyhose to the ceiling, will enable you to sink deeper into the pose that’s known for its multiple therapeutic benefits. When done regularly, Halasana can increase spine flexibility, while at an equivalent time, supplying the nervous system with a fresh blood supply. The ultimate results are curing severe headaches and sinus infections. If your knees and hamstrings don’t allow you to the touch the ground together with your toes just yet, this prop possesses you covered. Using the roller to urge into the posture is, therefore, very beneficial for those aren’t getting to experience the amazing advantages of this Asana.

Wheel Assisted Headstand (Sirsasana)

Get a firm grip of the wheel from Balasana together with your arms stretched forward, and your hips comfortably resting on your heels. Close your eyes and take a few of deep breaths. Place your head on the ground, right ahead of the wheel. Bear in mind that not the top, but the hairline, will support the body within the inversion. Grab the roller on each side and feel the rear of your head touching the yoga wheel.

On subsequent inhalation, lift your legs, knees straight, and walk towards your head. Believe your forearms as you take off one leg at the time on the brink of your chest. Once within the knee-bent inversion, attempt to straighten your legs in line with the body. Pull the roller towards your head as you employ your core to lift higher. You’ll also place a yoga block ahead of the wheel if you would like to make a robust support structure. The yoga wheel may be a great prop for practicing headstand variations, as you’ll have a solid base to guard you from the autumn just in case you lose balance. If there’s none to assist you practice headstand, then the second-best option you’ve got is to urge your hands on the props, which will take you to the complete posture in no time.

Wheel-Assisted Child’s Pose

Child’s pose may be a classic, restful pose that helps stretch the hips, thighs, and low back during a gentle, accessible way.2 once you use a yoga wheel during the pose, reaching your arms forward on top of the wheel’s raised surface, you furthermore may experience a pleasant stretch through the shoulders and chest.

  • Kneel on the ground together with your big toes touching, and sit back on your heels. Separate your knees, so they’re a minimum of hip-distance apart, and place the yoga wheel between your knees.
  • Set your hands on top of the wheel. Inhale, then as you exhale, lean your torso forward, using your hands to roll the wheel faraway from your body while lengthening your spine.
  • Continue leaning forward until your belly rests comfortably between your thighs together with your arms stretched straight ahead of you. Let your head and neck relax, getting to rest your forehead on your mat as your chest and shoulders experience a deeper stretch.
  • Hold for a minimum of three breaths.

Reclining Easy Pose

Easy Pose may be a classic, cross-legged seated position that encourages a robust mind and steady breath. The reclined version performed with the help of the yoga wheel incorporates a controlled chest-opening back bend that helps relieve tension between the shoulders.

  • Sit tall, directly ahead of the yoga wheel, in order that it’s aligned parallel to your spine. Cross your legs during a comfortable position, so your legs and pelvis feel grounded into the ground.
  • Place your hands on your knees during a palms-up position and shut your eyes.
  • Take a deep breath in and, as you exhale, extend your spine slowly over the highest of the wheel, using it to support your back bend. Allow the rear of your head to rest on the highest of the yoga wheel.
  • Sit during this position, breathing deeply for a minimum of five breaths, although you’ll stay within the pose for as long as you are feeling comfortable.

Yoga Wheel Crow Pose

If you’re conversant in Crow Pose, you already realize it requires tons of balance and body awareness. The great news is, the mechanics of the Crow Pose on the yoga wheel are just like the first pose, but the bad news is that this version requires even more balance and control.

  • Place the yoga wheel flat on the bottom. Squat down behind the wheel together with your feet approximate, allowing your heels to return off the bottom. Open your knees wide, bent the edges of the space.
  • Lean your torso forward between your knees and grasp either side of the yoga wheel together with your hands. Tip farther forward over your hands and bend your elbows slightly so your shins rest on the rear of your upper arms.
  • From here, nestle your inner thighs against your torso and check out to affix your knees to your armpits, or a minimum of firmly against your upper arms. Lean forward more, shifting your weight until you are able to slowly take the load off your feet, lifting them into the air behind you. If possible, extend your elbows.
  • Breathe steadily, keeping your core engaged and your neck during a neutral position.
  • Hold for a minimum of five breaths, or maintain the pose for as long as desired.

Overhead Triceps Extension

Targets: the rear of the arms

How-To: Start during a comfortable seated position. I personally love combining this move with Toes Pose to urge the extra stretch within the feet and calves.
Grab your yoga wheel and hold it behind your head together with your elbows pointing up.
Exhale as you lift your yoga wheel until the arms are fully extended. Inhale and lower the yoga wheel down.

How Long: Aim for 10-15 reps.

Garland Pose (Malasana)

When I first found Malasana variation with a yoga wheel, I saw smiling yogis effortlessly sitting on the yoga prop as if it had been a chair. Pfff that appears sort of a piece of cake, I assumed to myself. Oh boy, was I wrong.

Do you skills, long I lasted during my first try?

Less than a second.

Malasana on a yoga wheel is challenging. And it is often unsafe – I can easily see how someone can fall from a yoga wheel and be left with an injury. So whether you are a beginner or experienced yogi, I strongly suggest that you simply start practicing the pose near the wall or some stable object for support.


If your body is prepared for it, and you’re confident in your balancing act, you’ll take your play with a yoga wheel a step further. This is more of an inspirational picture, so please be safe and mindful if you opt to repeat the pose.

I strongly advise you to use the support of the wall before attempting standing on your yoga wheel. Also, confirm to see the load of your yoga wheel – I’m sure the cracking sound of your yoga wheel breaking is that the last item you would like to listen to while within the pose. Remember that smaller-sized yoga wheels aren’t designed in touch the standing load.

How to Use a Yoga Wheel

Leave a Reply

Scroll to top