5 Poses Using A Yoga Wheel

5 Poses Using A Yoga Wheel

Enhance your yoga by trying these five zen poses using our yoga wheel. In case you missed our last introduction to the yoga wheel, this circular accessory is a unique yoga prop to help with releasing tension and so many other benefits! Perhaps you've got yourself a yoga wheel, and now you're wondering what to do with it - no worries yogi bears, we've got you covered! 

What do you use a Yoga Wheel For? 

The yoga wheel is designed to aid stretching, improve flexibility, release upper and lower back pain, and so much more! It provides that extra support and variation as you enhance your yoga skills. It's super simple and diverse; the perfect prop for any yogi bear looking to improve their yoga and for the following easy poses for stress relief.  

Top 5 Poses Using A Yoga Wheel

1. Child's Pose

Difficulty: Easy 

If you're looking for easy yoga poses for stress relief, the first of our 5 is the wheel-assisted Child's Pose.This one is a favourite for many yoga fans as it is a pretty easy stretch for all levels. The assisted wheel pose allows you to deepen the stretch within your neck and shoulders, releasing tension in your spine - you'll thank us later.

How to: 
  1. Get into the Childs' Pose with your knees wide apart.
  2. Place both hands at the sides of the wheel at the front of your mat.
  3. Roll the wheel forward gently while keeping your head down and as you press your chest into your mat. 


2. The Back Bend Pose

Difficulty: Easy

This heart-opening pose is a relaxed, easy pose for stress relief and releasing tension in your back - especially if you've been hunched over a desk all day. Using a yoga wheel is excellent for warming up and providing that extra support and safety while improving your form, especially if you're planning on doing more intense backbends. For more info, check out our blog on How to Use Yoga Wheels to Alleviate Back Pain

How to: 

  1. Sit up straight on your mat with your legs stretched out in front of you.
  2. Gently place the yoga wheel directly behind you in the small of your back, parallel with your spine.
  3. Gently lie back into the wheel while pointing your toes. As you do this, use your hands to support your head.
  4. If you are finding this comfortable, you can deepen this pose by slowly lifting your hips as you start to roll back and forth. 
  5. When you feel comfortable, release your hands from behind your head and relax your neck. Open your arms out wide to stretch your chest and hold.

You may find this one too difficult. If this is the case, instead of extending your legs, try placing your feet flat on the floor. 


3. Plank Pose

Difficulty: Easy

As tough as they can be, we all know the benefits of a plank pose. With this easy pose, we utilise our body weight to tone our core ab muscles. Add a yoga wheel to the mix, and you'll be in for a treat. It's great for improving your posture, balance and overall body strength. 

How To: 

  1. Grab the wheel and keep your arms straight. 
  2. Slowly walk back into plank position. 
  3. Keep your core tight and hold


4.The Seated Forward Fold

Difficulty: Easy 

For those battling with tight calf muscles, zen poses such as the seated forward fold is a brilliant way to release tension in your hamstrings. Using a yoga wheel enhances and makes this stretch a lot more accessible for you 

How to: 

  1. Sit up and place both legs on the yoga wheel in front you
  2. Gently grab the wheel
  3. Pull yourself forward until you feel a stretch in your calves and hamstrings

5. Lizard Lunge 

Difficulty: Intermediate 

    Lunge poses are perfect for stretching the quads and opening your hips, while also building strength through the lower body. Using a yoga wheel adds a greater balance challenge and creates a deeper stretch. 

    How to: 

    1. Kneel on one knee with the other leg extended behind you. 
    2. Put the yoga wheel under the ankle of your stretched leg.
    3. Lean forward and place your hands on the inside of your front foot. 
    4. Press your back leg into the yoga wheel and lift your knee off the ground while you roll the wheel away.

    We hope we've given you a few ideas of zen poses using a yoga wheel to get you started. Getting started can be challenging, and chances are you'll fall over a few times...but keep going, be creative and just enjoy it!

    If you need any more ideas, our wonderful friend Lydia Lim has created a weekly yoga wheel series on YouTube all about yoga wheels and tutorial demos on zen poses. 

    Instagram: @lydialimyoga
    YouTube: Lydiamyoga

    Make sure to get your paws on our range of super supportive, safe and stylish yoga wheels. View them all here

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