Remember: all information, content, and material of this website is just for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or your healthcare provider/personal fitness trainer.
LAVERA STEWARTEditor-in-Chief of the Approved By Coach
Yoga is one of the most popular and beloved activities among people of all ages. And even though it’s been practiced for centuries, people find ways to improve their experience with new inventions. One of such is a yoga wheel. This great device keeps gaining more popularity, and it’s not a surprise since it has a lot of benefits-improved flexibility, help with stretching, and the wheel also makes several standard exercises even more effective.
Do you know how to use a yoga wheel? If not, we’ll be happy to teach you how you can use it, as well as what positions you can try it on.
- 1 Beginner and Advanced Exercises Using a Yoga Wheel
- 2 Common Questions about Yoga Wheel Exercises
- 3 Conclusion
Beginner and Advanced Exercises Using a Yoga Wheel
So let’s take a look at how exactly you can use the best yoga wheel. Here are some positions that everyone can perform – from beginners to professionals.
1. Child's Pose
This is one of the best wheels for beginners’ workout. To perform the child’s pose you must ensure that your arms and knees remain on the floor.
- Extend your knees on opposite sides until they are more than hip-length apart.
- Place your dharma yoga wheel between your knees.
- Inhale and as you breathe out incline forward, rotating from the hips and reeling the ball ahead until your gut brushes your laps.
- Ensure that at the end of this pose, your hands are stretched forward.
And with the help of the yoga wheel for beginners, this pose will be much more effective and easier than if you were doing the regular one.
2. Spinal Stretch
When looking for simple exercises using a yoga wheel, the spinal stretch is definitely a good pick. It’s one of the best strengthening exercises that take just a few minutes. Plus, the spinal stretch is very easy to do:
- Sit straight and avoid crouching, then arch your knees to face upright. Don’t worry if you don’t know how to use a yoga ball.
- Place the gear at the base of your tailbone, exhale and roll slowly on the wheel.
- Rest your palms on the side.
This is especially a great exercise if you had a rough day since spinal stretch allows you to relax by opening your heart and relaxing the spine. You can also adjust the exercise by doing the reclining butterfly.
3. Forward Fold
Yoga wheel exercises are simple, and forward fold is no exception. All you have to is:
- Sit on your rug and stretch your legs until you feel it in your thigh muscles.
- Grasp the yoga ball before you, and as you exhale, turn using your hips and reel the gear to the front.
- Shift your upper body downwards as you extend your arms and tighten your feet.
4. Gate Pose
This is a pretty easy yoga wheel for beginners’ exercise. All you have to do is:
- Kneel on the rug and maintain a tabletop pose.
- Put your arms under the shoulders, then stretch one leg and place it on the wheel.
- Keep your hips in position and the other knee under it and slightly reel to the side gently.
- You should feel the stretch in your thighs and feet.
You might want to start with light yoga exercises like a high lunge; since it is one of the easiest wheel exercises. All you have to do is perform a high lunge then place your shin on the wheel. It helps to maintain the balance and to intensify the stretch. This is also a good strength exercise for your thighs.
6. Crow Pose
It’s not that difficult to master the crow pose with the help of the yoga wheel. To do it you need to:
- Grasp the edges with your fingers, but remember to turn your arms slightly.
- Raise your knee next to your arm and try to balance your weight.
- Then slowly hoist both knees.
7. Boat Pose
Attempt the boat pose while clenching the wheel in your palms. If you are a yoga wheel beginner, you might want to take it slow and steady, don’t force yourself any more than you can at the moment.
- Pass the ball next to your feet and drift down using your legs and upper body, so that your body is almost to the floor.
- Get up and pass the ball to your hands.
8. Fish Pose
Fish pose is an excellent yoga wheel beginner exercise. It is a chest opener that stretches the upper body and shoulders. This is also a convenient exercise since it can help you fix your posture. To perform it you have to:
- Sit on your rug and keep your chest upwards.
- Point out your toes and twist your hips, squeeze your legs together.
- Lightly hold the yoga wheel and place it on your spine. Inhale and as you breathe out incline backward and relax your spine over the wheel.
- Let go to allow the yoga wheel to move with your body.
9. Half Pyramid Pose
If you always feel like your tendons are tight, then the half pyramid pose with the wheel will help you to stretch and feel better.
- Kneel with one knee, keep your upper body straight,
- Put the gear under your front thigh.
- Lift the front leg and place the back of your shin on the wheel, then reel it forward.
- Relax your front leg and breathe out as you stretch your back, then incline forward and reach for the wheel.
You can transform your mountain climbers by rolling in the wheel as you withdraw your knee. Basically, you have to:
- Start slowly by elevating your hips over your shoulders.
- Gently lift your back foot from the wheel.
- Return to the starting position.
11. Revolved Side Angle
A rather simple but effective exercise that does wonders for your balance and flexibility. Pretty easy to do as well:
- Start by bending your knee, then incline on your left leg, and bend leftwards.
- Bring the right elbow on your left knee and place your hands as you’re playing.
- Flex the other leg and lean with your toes.
- Touch the floor with your right hand, while the other points to the ceiling.
- Get back to the starting position and repeat.
Common Questions about Yoga Wheel Exercises
Attempting these exercises as a beginner can be rather challenging. However, with practice, you become better and with time can move on to more challenging poses.
Does a Yoga Wheel Relieve Back Pain?
A yoga wheel is a great helper when you want to correct posture and stretch. As a result, you will get rid of the back pain too, since stretching is very beneficial overall. When you target a specific area, like the back, the effect will be even stronger. So yes, when you want to get rid of back pain, opt for only the best yoga wheel, since it will be more stable and effective.
Is the Yoga Wheel the Same as a Foam Roller?
Anyone who experiences back pain or poor posture will certainly find this device very helpful since it was designed to help you with such problems.
The best yoga wheel would also be a great choice for yogis since it helps them perform complicated poses without the risk of falling or injuries. Also, the wheel creates stability and provides comfort when you exercise.
Is the Yoga Wheel the Same as a Foam Roller?
When attempting this exercise as a beginner, don’t confuse foam rollers for yoga wheels. The foam roller helps to massage and loosen deep muscles. A yoga wheel can do the same; however, it focuses on the core and spine.
So if you don’t like aerobics, try the yoga wheel to warm up and prepare for both intense and light workouts. It is also an excellent way to master advanced yoga poses.
What is the Weight Limit of a Yoga Wheel?
Most yoga wheels can hold up to 500 lbs. You can find some which are strong enough to withstand your body weight even when standing, while others are for lighter poses. Choose your wheel, depending on the type of exercise you have to do. And remember – if you want to perfect your balance, choose a stronger one.
Can Yoga with Wheels Help with Medical Conditions?
Yoga with wheels also helps with several conditions, such as stress. All because it helps you to relax through different techniques and stretch muscles.
Therefore, if you’re anxious or tense, a yoga wheel would be a great help at home or during your break. It’s also important to note that it can help with depression since yoga overall is a good depression treatment.
But that’s not all of it! Did you know that yoga can minimize your risk of developing cardiovascular disease? Since this exercise involves your mind and body, it helps to lower blood pressure and cholesterol as well as blood sugar levels.
How Many Times Should I Practice?
Yoga exercises are convenient because you can do them at any time and even at home. And yes, you might get confused by how often you should exercise, especially as a beginner. You can practice for a minimum of 3 days a week, to allow your body to rest between sessions. It is also advisable to take a week off if your body asks for it – don’t force yourself if your body can’t. You can get back to the yoga wheel whenever you feel ready.
We at ApprovedByCoach.com know that yoga is beneficial for the body and mind. It is not only a healthy lifestyle, but it helps you to calm down and alleviate anxiety. These exercises intensify the practice, help to strengthen your core, and relax the muscles.
And hopefully, now you know how to use a yoga wheel the right way, and how useful it is. So if you have any more questions or want to share your experience with the dharma yoga wheel, don’t hesitate to leave a comment, we would be glad to hear from you!