how to use a yoga wheel

How to Use a Yoga Wheel: The Ultimate Guide

The yoga wheel may be unfamiliar to you, or you may have heard of it. However, this does not diminish its significance for the health and well-being of yoga practitioners. Yoga enthusiasts from all around the world benefit from the Yoga wheel’s therapeutic power.

In addition to aiding in stretching different body areas, the wheel facilitates yoga practice in several ways. Most significantly, it may give bodily parts strength. The yogic instrument is essential for rejuvenating the body and psyche.

With such significance, the yoga wheel becomes an inseparable component of a yogic lifestyle. So let’s discuss how to use a yoga wheel in the most fun and effective ways.

What is a Yoga Wheel?

A yoga wheel is a kind of equipment used to help with many asanas and exercises similar to yoga. The first yoga wheels were called Dharma Yoga Wheels. Other yoga wheels are similar. Yoga wheels are becoming increasingly popular because they can stretch and relax the back, neck, and shoulder muscles, as well as the deep hip flexors. They are also used to put your balance to the test.

Yoga wheels are used to make stretches harder and sometimes to make stretches easier. They can also help with balance, body awareness, and core strength. Yoga wheels come in different sizes to fit people of different heights and to help people stretch deeper.

Benefits of a Yoga Wheel

In the United States, yoga is considered an activity for maintaining a healthy body and mind. However, some individuals have difficulties doing yoga positions at home. Therefore, you may want assistance while attempting certain yoga positions using the yoga wheel.

In addition to being a yoga prop, there are other advantages to utilizing a yoga wheel. It impacts our physical health in several ways. Novices need to master the harder stretches and become proficient yogis over time. Here are some of the key benefits of using a yoga wheel.

Pain Relief

Being stuck in a car or at a desk all day hurts your back, shoulders, and even hips. Using a regular yoga wheel is a great way to eliminate knots and stress.

A yoga wheel is a great way to help stop this from happening. Even if you’ve never done yoga, it can help you stretch deeply all over your body. As a result, this active prop is becoming more and more popular in yoga and sports. 

Improves Flexibility

If you include the yoga wheel in your yoga, you will have the confidence to extend farther. In addition, it enhances the flexibility of your hip flexors, which is essential for mastering backbends and inversions. This will result in several breakthroughs in a very short amount of time.

Prevents Injury

Using a yoga wheel makes you less likely to hurt yourself. It’s a support that can help you do poses that aren’t made for beginners. The yoga wheel conforms to the shape of your body and stops you from stretching too far.

If you try too hard to perfect a yoga pose, you might accidentally lose your balance or twist a muscle. A yoga wheel made to stretch the spine will help you do the pose better without putting your safety at risk.

Build Strength

A less well-known use for the Yoga Wheel is to help the body get stronger. The yoga wheel is an “active prop” that can help you feel more stable or increase your range of motion. But conversely, it forces the body to work harder, making it less stable.

Take a still position and put the yoga wheel on your hands or feet. You can use stabilizer muscles that you might not even be aware of.

Gives great support and better breathing

The yoga wheel lets the spine extend and bend at the same time. The relatively large contact area in backbends helps guide your spine as it stretches and gives it stable support. It is an essential part of keeping and promoting a healthy spine.

Because people in the West spend much time sitting still, their posture is often slouched. So, the body gets better at what it does over time. Unfortunately, this means that the spine becomes less flexible in the back, and the front of the body becomes firmer and less flexible.

With the yoga wheel, you can move backward in a healthy way and open up the front of your body at the same time. You will also be able to breathe better because your diaphragm can do its job better.

How to Use a Yoga Wheel?

Yoga Wheel is a great choice for both new and experienced yogis. Beginners will like how easy it is to stretch deeply, and experienced yogis will like how the asanas they already know take on a new dimension.

Here are some poses where a yoga wheel can be used:

Wheel Supported Bridge Pose

how to use a yoga wheel

Keep your back arched as you bend backward and bring your feet and legs to the edge of the mat.

  • Place the yoga wheel under the curve of your lower back.
  • As you get into this position, put your arms out to the side in a straight line.
  • You can hang your head back to make the stretch stronger.

If your back hurts or feels tight, this pose may help. However, if you have back problems that come up often, you should regularly talk to a doctor before doing yoga.

Wheel Supported Pigeon Pose

Bend your knees and move your legs and feet to the sides of your body. Place the yoga wheel next to the edge of your toes.

  • Allow your spine to curl down the wheel’s surface as you lean backward.
  • Once your back is properly aligned, extend and bend your arms backward to grasp the wheel’s rim.

If you do not feel comfortable bending your arms, let them rest in an extended posture.

Wheel Supported Chest Stretch

This pose demands effort. As you exert force, lower your chest to the ground. You can hold this pose for as long as you want.

  • Keep your legs around 1 foot (0.30 m) apart while seated on your knees.
  • Both hands should be used to grasp the wheel’s sides and propel the wheel forward.

Concentrate on shoulder extension while doing this pose. Then, attempt to roll the wheel as far forward as possible for a more brutal stretch. This pose will help you to improve your shoulder strength and back posture.

Wheel Supported Monkey Pose

In this pose, the arms are extended, and the back is arched to create a curve. Try to maintain this pose for around five breaths.

  •  Extend one leg behind you while extending the other in front of you.
  • Rest your front leg on the top of the yoga wheel, and then clasp your hands at your chest.
  • Raise your hands in this posture of prayer.

Concentrate on extending your legs while doing this exercise. This is an excellent technique to practice leg splits at home.

Wheel Supported Shoulder Stand

Lay on the ground and lift both legs while keeping them together. Place a yoga wheel under the curve of your lower back as you lift your legs.

  • Stretch your arms at your sides and keep them in line with the edges of the yoga wheel.
  • While holding on to the equipment, push with your shoulders to make your legs reach further.

If you often have problems with your neck or shoulders, you might want to use yoga blocks to support your neck when you do this pose.

Wheel Supported Hollow Back Pose

Place the yoga wheel at the base of an adjacent wall. Keep your legs together and stretch them upward while maintaining your lower body vertically close to the wall.

  • First, maintain an arched back, utilize your core to propel your lower body upwards, and use the yoga wheel to support your shoulders.
  • Lastly, extend both arms and bend them towards the wall while grasping the wheel’s outside edges.

This pose may strengthen your arm and is an excellent method to progress to more challenging yoga poses.

Bottom Line

Props can also help you get into a pose in yoga. Blocks add a few inches of height and help keep things steady. Straps can help you reach a little further with your arms and legs, and if you want to get stronger and more flexible, you can use a yoga wheel as a tool. Everyone can do yoga, which is one of its best features. There are different ways to do each pose, so people of all abilities can learn how to use a yoga wheel and practice yoga.

Related Articles:
9 Best Yoga Wheels In 2022 for a Better Yoga Practice | Buying Guide
9 Best Yoga Straps In 2022 | Ultimate Buying Guide
How To Use Yoga Blocks: 7 Ways For A Better Yoga Practice


How to use a yoga wheel for back pain?

A yoga wheel is a hollow, circular tool for yogis that can be used during yoga practice to help with stretches, improve flexibility, and relieve upper and lower back pain.

How to use a yoga wheel for beginners?

Yoga wheels are great for people just starting with yoga because they make it safer to do backbends and poses that open your heart. As you lengthen and stretch, the wheel supports your spine and massages out the kinks with each rolling motion.

How long should you hold the wheel pose?

It’s best to stay in the wheel pose for one to three minutes, and as you get better, you can slowly extend that time. Don’t worry if you haven’t gotten to the wheel pose yet. Bridge pose is an earlier version of the asana that may feel easier to do.

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