How to Use Yoga Wheel: Beginners Guide

Yoga Wheel

By now, if you don’t already own a yoga wheel, you’ve heard of them and seen tons of Instagram pictures of amazing yoga poses by practitioners. Yoga wheels are widely used and are available everywhere. They can change as your practice does because they’re exciting, dynamic, and difficult.

Yoga wheels are a novel, adaptable yoga accessory. Depending on your primary objective or purpose for using them, they come in a variety of sizes. However, did you know that yoga wheels also provide a wealth of physical advantages?

Perhaps one of the reasons yoga wheels are so popular is all the ways you can use them. A yoga wheel can help you increase your flexibility, mobility, strength, and stability, making it the ideal addition to any other fitness routine you might have.

We are all aware of yoga’s wonderful health advantages. We can increase the effectiveness of these advantages by adding a yoga wheel to our routine. Your overall yoga practice will be enriched by using yoga wheels. It’s simple for beginners to perform the poses we mentioned below.

What is a Yoga Wheel?

Simply put, a yoga wheel is a hollow, circular prop made of cork, plastic, or wood. When performing backbends, exercises, and restorative poses, it supports your body and improves your yoga practice.

The amazing thing about this basic cylindrical tool is that it can help practically anyone, regardless of how long you’ve been practicing yoga or how new you are to it. A simple massage roller or passive stretching tool can be made out of the wheel. Additionally, it is frequently used as a fitness accessory off the mat.

Yoga wheels are available in a variety of sizes for various body types and purposes. Beginners who don’t want to go as deeply into backbend positions or who prefer a milder massage will find mini yoga wheels to be especially helpful.

Taller yogis or experienced yogis who enjoy deep heart-opening backbends should use larger wheels. No matter the size, focused yoga wheel exercises can hasten the completion of your fitness and yoga objectives.

Benefits of a Yoga Wheel

The list of possible advantages keeps growing as people discover new and inventive ways to use the yoga wheel. Anyone suffering from back pain can relieve tension by using a yoga wheel. Additionally, it is beneficial to gently loosen up the hip flexors, abs, chest, and shoulders.

Yoga wheels help:

  • Increase flexibility
  • Back pain relief
  • Support Backbends
  • Improve balance
  • Build strength

Increase Flexibility

This prop greatly increases flexibility but does so gently. It works whether you are gently holding the wheel between your hands in Child’s Pose or fully reclined during Fish Pose.

Because it provides solid yet comfortable support, a yoga wheel gives you the deep stretch you crave without the risk of going too far and hurting yourself. Depending on how you use the yoga wheel, it can help you stretch more deeply or just a little bit.

For instance, you can use the wheel as a higher surface for your hands in Child’s Pose to achieve a deeper stretch. You can achieve a deeper upper body stretch by lowering your head between your biceps and opening between the shoulder blades.

On the other hand, if you want to increase flexibility without exerting yourself too much, you can use a small wheel while in a relaxed Fish Pose with your shoulders back. This gentle pose opens the heart, making it the ideal yoga wheel exercise for beginners.

The wheel maintains your proper alignment as you lengthen and stretch because of its balanced cylindrical design, which follows the body’s natural curves.

Back Pain Relief

Nowadays, most people experience some form of back pain due to our sedentary lifestyles and prolonged use of electronic devices while hunched over. Before learning about all the other incredible mental and physical benefits, back pain is the most frequent reason why people start practicing yoga. However, the level of back relief was just raised by these rolling yoga props.

On or off the mat, a yoga wheel is one of the most accessible and cost-effective methods of back pain relief you’ll find. You can use it whenever you want; it’s similar to a free self-administered spinal massage. You can get a light massage that eases tension and promotes spinal decompression by simply rolling the wheel along your spine.

The wheel should be positioned at the base of your spine as you lay down. Prop yourself up onto the yoga wheel and use your legs to gently roll back and forth, allowing the wheel to roll all the way down to your tailbone and then back up to the base of your neck.

You can adjust as necessary, depending on how flexible you are and how big the wheel is. You’ll understand how crucial it is to have a supportive yet cushioned yoga wheel that is gentle on your vertebrae.

Before beginning your yoga practice, use this rolling motion to loosen up your back muscles, increase blood circulation, and improve blood flow. The same roller movement can be used on your legs and hips to achieve a similar result.

Backbend Support

Backbends are definitely very intimidating for new yogis! By providing support and limiting how far you can extend, these wheel-shaped props greatly increase the accessibility of backbends. A larger wheel provides a deeper stretch, while a smaller wheel provides a milder spinal extension.

You can still experience the heart-opening relief of a full backbend while using the yoga wheel as a scaffold of support to prevent injuries. Since I had a back injury, I’ll be honest and say that without a yoga wheel, I might not have been able to do backbends. Similar to an exercise ball but more firm and versatile, the cylinder shape is straightforward yet supportive.

Improve Balance

You’ll discover that a yoga wheel is a secret tool you’ve always desired as you work on more difficult balance asanas like Crow Pose. With the yoga wheel supporting your shins or toes, you can still practice proper form by engaging your core and maintaining arm balance. Below, we’ll go over the wheel-assisted Crow Pose in greater detail.

A yoga wheel is useful in standing poses like Half Moon because it is taller than a block and can be used as a balancing mechanism underneath one arm. Having more support allows you to improve your form and stabilize your muscles.

Simply standing atop a yoga wheel is a great way to practice balance. Some yogis prefer to perform the Garland Pose (Malasana), which is a little easier on the inner thighs because your feet are gripping the circular wheel while standing on top of a yoga wheel.

Build Strength

A yoga wheel can also help to increase the difficulty and build your strength during your yoga practice. The wheel can add a serious burn to your planks and core exercises. Yoga poses are additionally made more dynamic and active by the wheel for increased cardio and muscle building.

Here Are 5 Key Ways You Can Use a Yoga Wheel:

Yoga Wheel

1. Spinal Massage and Mobility

Utilize a yoga wheel to pamper your spine! Have you ever performed a supported heart opener with a block or bolster beneath your spine? Take that wonderful sensation and multiply it by the number of rotations a yoga wheel can make in response to the curves of your spine.

By moving the wheel up and down the length of your spinal column, you can massage your spine in addition to the additional benefit of movement. All of these wheel-assisted poses are safe and gentle

Wheel Reclined Butterfly Pose

You might remember the butterfly pose from gym class as a kid: all you have to do is sit down with your feet together and stretch your hips. In this variation, a yoga wheel is added to help you relax your hip flexors while also opening your heart.

How to Do It:

  1. Start in a seated position and bring the soles of your feet flat against each other, letting your knees drape toward the floor
  2. Bring the yoga wheel behind your lower back, centered on the spine
  3. Inhale and then slowly recline onto the wheel as you exhale, letting your head and neck relax fully backward
  4. Take a deep breath and rest your arms on your knees with palms up

Yoga Wheel Spine Massage

Use the yoga wheel to massage your back as you roll over it if you prefer a more vigorous yet gentle spinal release.

How to Do It:

  1. Start sitting on your mat and bend up your knees
  2. Place the yoga wheel at the base of your spine and lift your entire body on top of it
  3. With your hands and feet flat on the ground, use your legs to gently roll back and forth on the wheel as it massages away any tension
  4. If it is too intense, you can roll your mat or a yoga towel over the wheel for added cushioning

Wheel-Assisted Fish Pose

For those with little to no experience, the Fish Pose (Matsyasana) can be a little intimidating and even dangerous. But it is much safer and more accessible with a good warm-up and the help of a yoga wheel. This yoga pose for opening the back might become a personal favorite.

How to Do It:

  1. Start in a seated position with your legs extended in front of you
  2. Place the yoga wheel behind you and gently roll onto it, allowing your full upper body to drape back and open your heart toward the sky
  3. Exhale and release the neck and head, keeping the toes pointed and feet flat to the floor, letting the yoga wheel hold your full body weight
  4. You can reach behind your head and grab hold of the yoga wheel for a full backbend or extend your arms to the side for a more relaxed stretch

2. Stretch and Lengthen Full Body

The foundation for other uses can also be built upon the same position that was used in number 1. Once on your upper spine, roll the wheel there and reach up and back to grab hold of the handle behind your head. This is a fantastic way to stretch and open the shoulders as well as relieve stress from the upper back, neck, and head.
You can also try a variety of different yoga poses to target specific areas of the body:

Low Lunge with the wheel either beneath the front thigh for a supported hamstring stretch, or supporting the lifted back shin for a quad stretch.
Reclining Butterfly Pose is a gentle hip opener, and the effects are amplified by using the wheel to experience a nice heart-opening backbend. Bring your feet together at the soles while sitting. Lay back on the yoga wheel after bringing it to your low back. Palms facing up, and place your arms by your sides.
Reclining Hero Pose is a deeper way to open the front body, find a backbend, and stretch into the quads, knees, and ankles. Bring your knees to hip-width apart; if you want a gentler or deeper pose, spread your knees wider. Roll your spine onto the wheel, extend your arms above your head, and lower your seat so that it is in the space between your heels.

Here are more boy stretch poses in this video.

3. Strengthen and Tone Full Body

Your yoga wheel can be used in a variety of entertaining and exciting ways to move in order to strengthen and tone your entire body. You can target particular body parts, such as the glutes, legs, and core, or you can concentrate on the upper or lower body as a whole. There’s a wide range of options, but we’ll cover a few key moves here:

Core and upper body can be targeted simultaneously when you come into a modified Sit in the plank position with your shins on the yoga wheel. Simply move your body into a pike-like position and then roll the wheel back into full plank as you move forward. Replicate to develop and tone your abs, arms, and chest.

Glutes and lower body can also be targeted with a yoga wheel. Bring the wheel to the inside of your right ankle while standing, then step your left foot longways onto the wheel. Bend into the front knee and keep the glutes contracted as you roll it away from your ankle. By doing this, you’ll build stronger glutes, quads, calves, and ankles.

4. Improve Balance and Stability

Toe Stand

Core stability and all the small stabilizing muscles in the body play a big role in balance. Yoga wheels can undoubtedly aid in developing the strength and steadiness required for balance! A yoga wheel can be used to enhance many poses and exercises you would normally do to develop even more balance, stability, and agility.

Malasana Pose (or On a yoga wheel, you can simultaneously develop strength, agility, and balance while performing the challenging strengthening pose known as Yogi Squat.

Toe Stand is another fun pose to try on the yoga wheel. By itself, this pose requires stability and balance, but incorporating the yoga wheel increases awareness of the body’s various muscles and body parts that need to be engaged and strengthened.

Your body awareness will significantly improve as a result of performing these difficult poses on a yoga wheel. You’ll learn stabilizing methods (such as activating the bandhas), cultivate better balance, and strengthen your stabilizing muscles.

5. Deepen Your Yoga Practice Overall

A great way to support yourself as you deepen your yoga practice is with yoga wheels. We can learn more about yoga wheels from this article, including how they can help us with backbends, increase our flexibility and balance, as well as strengthen and tone our entire body.

The yoga wheel combines flexibility and strength for a complete mind-body challenge. Discover innovative ways to incorporate a yoga wheel into your preferred yoga postures, stretches, and workouts.

Wrap-up: Add a Yoga Wheel to Your Yoga Lifestyle

Yoga wheels are super fun and beneficial with so many diverse ways to use them. Yoga wheels offer therapeutic benefits to make space in the body, massage the spine, and, of course, are a great way to deepen your practice by helping with balance, building strength, and assisting in advanced poses. . . cultivate creativity and have fun!


Is a Yoga Wheel Worth It?

You should consider purchasing a yoga wheel as the best prop for your practice. It is more dynamic than a foam roller and more adaptable than a block or bolster. Yoga wheels can help with balance problems, back pain relief, core muscle strengthening, and posture improvement.

Can Beginners Use a Yoga Wheel?

Yoga wheels are the perfect yoga prop for beginners because they let you practice backbends and heart-opening poses with less risk of injury. With each rolling motion, the wheel rolls over the kinks in your spine while supporting it as you lengthen and stretch.

What Muscles Does the Yoga Wheel Work?

A yoga wheel can work your back, core, arms, or legs depending on the pose you try.

How Do You Practice With a Yoga Wheel?

Any yoga practice can easily incorporate a yoga wheel by modifying poses like the fish pose, the wheel assisted crow, the plank pose, the backbends, and the child’s pose. This prop aids in increasing flexibility and decreasing injuries, whether you hold the wheel in your hands or lay back on it.

Is a Yoga Wheel Better Than a Foam Roller?

Compared to a foam roller, yoga wheels are much more supportive and adaptable. They are frequently more rigid and have shapes that are ideal for rolling along the spine. A yoga wheel can be used in more than 100 different asanas for strengthening, pain relief, flexibility, and different kinds of conditioning. The advantages of a yoga wheel are simply superior to those of a foam roller.

Lavin Qian

Lavin Qian