How to Use a Yoga Wheel?

If you've ever been to a yoga studio, you're probably familiar with yoga accessories such as mats, straps and yoga bricks. But what you may not have heard of is the yoga wheel.

This popular yoga accessory is a cylinder about 30 cm in diameter made from wood, plastic or a combination of materials. The yoga wheel can be used to deepen stretching, improve flexibility, work on balance postures or provide support in difficult postures.

To integrate this accessory into your practice safely and effectively, start with simple postures that will enable you to progress step by step. If you don't know how to use a yoga wheel, we suggest 5 simple postures for beginner or intermediate level. 👇

CHILD'S POSE WITH A YOGA WHEEL 🧒

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Child's pose(balasana in Sanskrit) is a restful posture that stretches the hips, thighs and lower back in a gentle, accessible way. When you use a yoga wheel in this asana, by stretching your arms forward on the wheel's upper surface, you also benefit from a good stretch of the shoulders and chest.

• Kneel on your yoga mat, with your big toes touching, and sit back on your heels. Spread your knees so that they're at least hip distance apart, and place the yoga wheel between your knees.
• Then place your hands on top of the wheel. Inhale, then as you exhale, lean your torso forward, using your hands to roll the wheel away from your body while lengthening your spine.
• Continue leaning forward until your belly rests comfortably between your thighs and your arms are stretched out in front of you. Relax your head and neck, trying to rest your forehead on the mat while your chest and shoulders stretch more deeply.
• Hold for at least three breaths.

SLEEP GODDESS POSTURE WITH YOGA WHEEL 💤

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Sleep Goddess Posture(Supta Baddha Konasana in Sanskrit) is a seated, cross-legged yoga posture that relaxes and allows regular breathing. The use of a yoga wheel helps to control the opening of the chest and relieve tension between the shoulders.

• Sit with your back straight, and place the yoga wheel behind you, so that it's parallel to your spine. Cross your legs in a comfortable position, keeping your legs and pelvis firmly planted on the floor.
• Place your hands on your knees, palms up, and close your eyes.
• Inhale deeply and, as you exhale, slowly extend your spine back over the top of the wheel. Let the back of your head rest on the top of the yoga wheel.
• Stay in this position, breathing deeply, for at least five breaths, or as long as you feel comfortable.

FISH POSE WITH YOGA WHEEL 🐟

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The fish pose(Matsyasana in Sanskrit) opens the chest and stretches the pectoral muscles and shoulders. Some people, however, find it difficult to hold themselves comfortably in this asana, while others would like to go deeper into this posture. The yoga wheel offers a solution for both groups.

• Sit on the floor, back straight, legs stretched out in front of you. Point your toes and rotate your hips internally, squeezing your inner thighs.
• Place the yoga wheel directly behind your back, parallel to your spine, your hands holding it slightly in place.
• Inhale and, as you exhale, lean back, extending your spine over the top of the wheel. Release your hands from the wheel to allow it to move with your body as you lean back.
• Lift your hips to deepen the posture, allowing the wheel to support and massage your spine between your shoulder blades. Relax your head and neck, resting them on the wheel. Open your arms wide, placing them in a comfortable position that allows you to keep your balance.
• Hold this posture for at least three breaths before returning to a seated position on your mat.
• 💡 If this pose is too difficult for you, modify it by bending your knees and placing your feet flat on the floor, away from your hips (as in the second image).

HALF PYRAMID POSTURE WITH A YOGA WHEEL 🔺

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If you have a lack of flexibility in your hamstrings, do the half-pyramid posture(Ardha Parsvottanasana in Sanskrit) with a yoga wheel. This posture stretches the hamstrings and helps you progress to poses such as the lateral split.

• Kneel on the floor, bend one knee at 90 degrees, foot flat on the floor, as if proposing. Keep your back straight and place the yoga wheel under the thigh of your front leg.
• Lift your front leg and rest the back of your calf against the wheel before rolling the wheel forward with your hands so that your front leg is fully extended and the wheel supports your calf near your ankle.
• Bend your front foot and inhale deeply, lengthening your spine, then, as you exhale, lean forward from your hips, reaching your arms towards the wheel or your shins. Always keep your back straight.
• Take three to five deep breaths before repeating the exercise two or three times.
• Repeat on the other side.

LIZARD POSE WITH YOGA WHEEL 🦎

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Lunge postures are excellent for stretching the quadriceps and hip flexors while strengthening the lower body. Lizard pose(Utthan Pristhasana in Sanskrit) offers the added benefit of opening the hips. Using a yoga wheel in this posture improves balance while providing a deeper stretch.

• Kneel on one knee, the other knee bent, foot flat on the floor, as if proposing.
• Lift your back foot off the mat and place the yoga wheel under your foot at ankle level for support.
• Inhale and engage your core. As you exhale, lean forward, placing your hands on the floor beneath your shoulders.
• Inhale and press firmly onto the wheel with your back foot, and as you exhale, lift your back knee off the ground, rolling the wheel to fully extend your back leg.
• From here, press firmly into your palms, point your toes and try to lengthen your spine as much as possible. If you wish, let your front knee fall outwards for a deeper hip opening while flexing your front foot.
• Hold this position for three to five breaths and switch sides.