Yoga Guide: 7 Exercises to Practice With a Yoga Wheel

Woman doing yoga

Are you looking for a versatile yoga prop? A yoga wheel is the best yoga prop as it can be used to perform multiple exercises. Dive in and learn various ways to use a yoga wheel

yoga pose

If you’ve been in the yoga world for quite some time, you’ve probably heard of all the yoga props, from the blocks, mats, and straps. These help you get into a position without much strain. A new invention that has become quite popular among yogis is the yoga wheel.

The popularity of this yoga prop has skyrocketed because of its ability to help you deepen your stretches and enhance your flexibility. It also offers balance and support when practicing challenging poses. Let’s discuss some of the best ways to use a yoga wheel.

7 Ways to Use a Yoga Wheel in Your Exercises

If you go to the gym regularly, it’s only fitting that you practice yoga to help your body gain more balance and flexibility. Yoga is also good for stretching, which is especially crucial after doing exercises. Some people often confuse between a chirp wheel and a yoga wheel.

While both are great for relieving back pain, the chirp wheel is primarily used under a doctor’s advice for rehabilitation as it has specialized features. Perform the seven exercises below using a yoga wheel, and you’ll notice a whole world of difference in your form.

1.  Spinal Stretch

This is the best way to use the yoga wheel for back pain. This exercise is perfect for beginners and experts as it helps stretch your chest, back, and spine. This exercise would be more appropriate after the upper body workout.

  • You start sitting, feet flat on the floor and the yoga wheel behind you.
  • Lean back slowly while lifting your arms over the head.
  • When the wheel is positioned comfortably under your spine, stretch out your legs while pointing your toes out and feet flat on the floor.
  • Hold this position for about 30 seconds. You can repeat it several times till you feel your back is well-stretched.

2.  Plank position pose

Apart from the gym, yoga is ideal for building core strength. However, using a yoga wheel in a plank position will require having strong arms. So make a point of doing arm and shoulder workouts.

  • Start in a kneeling position with the yoga wheel behind you.
  • Take up a plank position. Then slowly lift one leg and place it on the yoga wheel. Bring the other leg up on the yoga wheel when you are comfortable.
  • Engage your core and legs; this will help prevent your yoga wheel from rolling. Your back should also be straight.
  • Stay put for about 30 seconds. You can repeat it several times for it to be effective.

3.  Wheel assisted headstand

This is one of the poses all yogis try to master in their practice. However, it’s not an easy pose as you need to have a strong core and balance. Learn how to use a yoga wheel for a headstand. Start slow, and within no time, you’ll be enjoying the benefits of yoga, such as increased blood flow to the brain and building strength in your whole body.

  • Start in a kneeling position with the yoga wheel in front of you. Place your forearms on the floor with each hand holding each side of the wheel.
  • Let the top of your head rest on the mat while your elbows make a triangle shape. Ensure that the back of your head rests on the wheel.
  • Lift your hips and start walking towards the head with your knees straight.
  • Ensure you have a tight grip on the wheel and that your core muscles are engaged. Try lifting your legs to align with your body in a straight line.
  • Once you’ve managed to make a headstand, remember to take deep breaths in and exhale slowly. Try to stay in place for about 10 seconds before slowly lowering your legs to the floor. Repeat it several times.

4.  Reclining butterfly pose

This is the most straightforward yoga pose. It helps stretch your back, open up your chest, and relieve tension between your shoulders.

  • Start in a sitting position with the yoga wheel behind you. Cross your legs so that your legs and pelvis feel comfortable on the floor.
  • Let your hands rest on your knees, palms up, and close your eyes.
  • Breath in, and as you breathe out, lean back on the yoga wheel slowly, letting the back of your head rest atop the yoga wheel.
  • While in the position, take at least five deep breaths. You can maintain this pose for 30 secs and repeat it several times.

5.  Quadriceps stretch

This is the best stretching exercise for hamstrings. It helps strengthen your body and increase balance in your poses.

  • Start in a standing position and hold the wheel with your left hand.
  • Take your left foot, bend it and place your left foot into the wheel.
  • Stretch your right hand in front of you to offer balance, and at the same time, push your left foot backwards. Then hinge your hips forwards and bring your right hand to the floor.
  • Ensure that your right leg is straight and use it with your right hand to maintain balance.
  • Stay put for about 30 seconds, then repeat this process with your other leg.

6.  Child pose

If you wonder how to use the yoga wheel for neck pain, then the child pose is your go-to exercise. This pose best stretches your hips, thighs, low back, chest, neck, and shoulders.

  • Take up a kneeling position, ensure your toes are touching the mat, and then sit back on your heels.
  • Separate your legs so there is a gap between your hips, and place the wheel in the gap.
  • Place your hands atop the wheel. Breath in, engage your core, and lean forward, letting your yoga wheel roll forward. This straightens your spine.
  • Let your wheel roll forward till your tummy rests between your thighs and your arms are stretched. Let your body lose by letting your head and neck relax. It would be more comfortable if your forehead rests on the mat, giving your chest and shoulders an enhanced stretch.
  • Stay put for about 15 seconds.

7.  Plow Pose

This exercise is best for increasing spine flexibility, neck stretch, and supplying your brain with blood. It can be surprisingly helpful when you have a headache or sinus infection.

  • Start by laying down on your back.
  • Inhale and lift your legs. You can place your hands on your buttocks or try bending your knees.
  • As you breathe out, lower your legs down on the floor above your head and put them on the yoga wheel.
  • Interlace your hands behind your back to help you stay in position.
  • Lift your chin up and firmly press your back on the mat.
  • Hold this pose for 15 seconds, and repeat it several times.

Remember to take deep breaths in and exhale slowly.

Final Words

Yoga is an essential exercise for improving your balance and flexibility and a must for stretching, especially after a gym session. We have offered you various ways to use the yoga wheel to practice yoga and stretch in this article. Hope you can incorporate them in your yoga routine for best results.

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