Yoga wheel – Yoga gear to make your yoga experience smooth.

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A yoga wheel may be a circular shaped prop that helps open the front side body, assists in advanced yoga postures, and rolls out the spine.

Check the small print below and reduce the chance of injury and enable muscles to carry up better against strain. 

44 Yoga Wheel Exercises to undertake Today: Increase Strength, Balance & Flexibility. 

What is a yoga wheel?


There are 5 ways to use the yoga wheel for you 

Spinal massage and mobility 

To Give your spine some care with a yoga wheel! have you  ever used a block or a bolster beneath your spine for a supported backbone then multiply it with a yoga wheel that’s round and may move with the contours of your spine.


With that additional advantage of movement, you’ll massage the spine by rolling the wheel up and down the length of your vertebral column. Or, if you’re looking more for a backbend, find a static hold with the center/upper part of your spine on the wheel. This stretch may be a good way to counteract the negative effects of our sedentary lifestyle.


From a seated position, bring the yoga wheel to the bottom of your spine and keep your feet planted as you gently begin to roll your spine up and onto the wheel. From here, you’ll fiddle with slowly rolling forward and back to urge the complete effects of a spinal massage.


3 different size of yoga wheel 

  • Yoga wheel 
  • The exercise wheel 
  • Mini yoga wheel 

Here we are explaining the top 7 benefits of the Dharma yoga wheel 

  • It Can assist you in Nail Those Difficult Stretches Safely. …
  • It Can Help Prevent Injury. …
  • Help’s to enhance Flexibility. …
  • It Can Help Relieve Aches And Pains. …
  • Will makes you Stronger. …
  • It Will Stop You From Hunching. …
  • It Can assist you in Wind Down.

What is the difference between yoga wheel and foam roller 


Yoga Wheels

The yoga wheel may be a round prop which will help open the front body, assist in advanced yoga postures and stretch the spine.

Foam Rollers

The foam roller may be a lightweight cylindrical compressed foam tube. Foam rolling may be a method of self-myofascial release. the dimensions and firmness of the rollers are different.

Difference Between Yoga Wheels And Foam Rollers

Yoga wheels and foam rollers are different, but similar in some ways . Traditional foam rollers are wont to massage deep tissues and help relax muscles. they have a tendency to melt and break down over time. This won’t happen with a yoga wheel.(This is why the favored Plexus wheel comes with a 10-year warranty, et al. accompany a lifetime warranty).

Also, employing a back roller wheel is one among the simplest ways to urge in between your shoulder blades – without applying unnecessary pressure on your spine.

To improve your strength you’ll do this exercises


Leg lift 

  • Lie on your back, legs straight and together.
  • Keep your legs straight and lift all of them the high to the ceiling until your butt comes off the ground .
  • Slowly lower your legs backtrack till they’re just above the ground . Hold for a flash .
  • Raise your legs copy  Repeat
  • Rolling lunge
  • Raise your arms directly overhead. Bend your right knee lower and extend the left leg back, pressing it into the froth roller because it moves up your shin until your right thigh is almost parallel to the ground. Pause, then return to start out. That’s one rep.
  • Rolling bridge
  • Down tilt your hips off the ground slowly rolling up your back to the shoulder blades roll backtrack your spine. specialize in articulating one vertebra at a time perform eight repetitions.
  • Plank
  • Come on down into a forearm plank. So this is often the foremost regressed version of the plank that you simply can do on your forearms. The form is crucial here so shoulders are directly over your elbows.

4 Yoga wheel poses for balance 


Low Lunge With Quad Stretch

  •  1. Start in low lunge_pose together with your right knee and therefore the top of your right foot on f floor. P2. Lift reach your right back to grab the ankle and walk your left foot a couple of inches to the front. 
  • Garland Pose (Malasana) : 
  • Begin in Tadasana together with your big toes touching and a really bit of space between your heels
  • Spin your inner thighs back while gently releasing the flesh of your buttocks towards your heels
  • Extend your sternum faraway from your navel and broaden across your collarbones
  • Inhale, inherit Utkatasana, energetically reaching your fingertips to the ceiling to elongate your torso while bending your knees and descending your tailbone
  • Press your shins back to bring more weight into your heels
  • Inhale, use your arms to seek out any amount more length along the side body
  • Exhale, separate your knees while bending deeper and pulling your palms down ahead of your heart
  • Lower your buttocks towards your heels, allowing your pelvis to softly spill backwards and directing your tailbone towards the ground 
  • Simultaneously extend your sternum forward and up and broaden across your collarbones, even as in Tadasana
  • Tilt your torso forward and nestle the edges of your body between your inner thighs, gently pinning your knees in to hug your outer shoulders
  • Press your palms together in Anjali Mudra to stress the openness of your chest and therefore the lift of your heart
  • Hold for 10-12 breaths, then place your palms down ahead of your feet and press into Uttanasana

Toe stand

  • Begin standing on your right leg.
  • Inhale as you bring the highest of your left foot toward your right hip. Take several breaths here to determine your balance.
  • Exhale as you bend your right knee, anchoring your left foot on your right thigh.
  • Inhale. When you’ve reached a squatting position, lift your right heel so you’re abreast of the ball of the foot.
  • Exhale. In your squat, make certain the heel of your right foot is centered under your body instead of off to at least one side.
  • Inhale. If needed for balance, allow your fingertips to return to the ground ahead of you. Engage your core muscles and, once you discover your balance, lift one or both hands off the ground .
  • Exhale and convey both hands to a prayer position ahead of your chest (Anjali Mudra). attempt to hold the pose for five deep breaths.
  • When you’re ready, release with slow, controlled movement. Inhale as you rise back to Half Ziziphus lotus . Breathe here for a flash and shake out both legs before repeating this on the opposite side.
  • mountain :
  • If your body is prepared for it and you’re confident in your balancing act, you’ll take your play with a yoga wheel a step further.

how you employ yoga wheel for support 

Supported High Lunge : How-To:

  • When in High Lunge, simply slide the yoga wheel ahead of your back thigh.
  • Rest your thigh on the wheel and luxuriate in the restful variation of the pose.

how long : 5 Hold the pose for about 5-10 breaths.

Supported Shoulderstand :


Shoulderstand isn’t everyone’s cup of tea. employing a yoga wheel for support can reduce the pressure on the neck and lower back and make the pose easier .

Try it! you’ll feel the difference, I guarantee.


  • Begin during a lying position together with your knees bent and pointing up to the ceiling.
  • Start curling up into a touch ball until your knees touch your forehead.
  • Place a yoga wheel behind your lower back and firmly press it against your body. 
  • Start to slowly straighten the legs towards the ceiling.

How Long: Hold for about 5-10 breaths

Half Moon Pose


Half Moon Pose is a superb example of how simple it’s to use a yoga wheel as a bolster or a tall block once you got to bring the bottom closer to you.



  • Place a yoga wheel ahead of you.
  • When leaning your torso forward and opening one leg to the side, rest your hand onto the yoga wheel as you’d normally do on the block/ground.
  • Make bound to use the yoga wheel as a support, not a crutch, which suggests you’ve got to remain active in your buttocks and core without dumping an excessive amount of weight into rock bottom hand.
How Long:Hold for about 5-10 breaths.

Supported Boat Pose



  • Start during a seated position together with your knees bent.
  • Grab a yoga wheel and loop it around your feet, therefore the big toes rest inside.
  • Keep hold of the yoga wheel together with your hands, rock your torso slightly back as you lift your feet off the bottom . 
  • If you are feeling stable and on top of things , start straightening your legs.

How Long:

  • Hold for about 5-10 breaths.

Supported headstand


  • Start during a kneeling position on your mat.
  • Grab the yoga wheel on each side and rest your forearms on the mat. Your arms will form a triangle-like shape.
  • Place your head in between the forearms and press it against the wheel.
  • Root your forearms into the ground , engage the core and begin to slowly walk your feet forward into a Dolphin pose. you’ll bend your knees and take a wider stance together with your feet if that’s easier .
  • Stay during this Dolphin variation, or if you’re able to progress further, bend one knee and press into your forearms to lift the legs off the ground . Mind that there should be almost no weight in your head – instead, your muscles within the forearms, shoulders, and core will take most of the load.
  • Eventually, you’ll work until straightening your legs towards the ceiling or play with different variations of Headstand.

How Long:

  • Hold for about 5-10 breaths.

Supported full pigeon


  • Sit on your heels with feet slightly apart and a yoga wheel behind your back.
  • Lift your hips off the heels and roll the yoga wheel between your feet.
  • Slowly drape your body over the wheel. If that feels accessible, lift your arms overhead and grab the wheel together with your hands.

How Long:

  • Hold for about 5-10 breaths.

To improve your flexibility do these workouts 

Child pose



  • Start on your hands and knees during a tabletop position. Rest the yoga wheel between the knees ahead of you.
  • Widen your knees until they’re hip-distance apart (or more) and convey your toes to the touch .
  • On an exhale, start rolling the wheel forward and leaning together with your torso until your belly touches your thighs and your arms extend forward.

How Long:

  • Stay within the pose for about 5-10 breaths.

Thread the needle



  • Begin during a tabletop position together with your hands under the shoulders and knees under the hips. Keep a yoga wheel on the brink of your left .
  • Inhale as you lift your right arm towards the sky while rotating your body up.
  • Exhale and thread your right arm underneath the left. Rest your right shoulder and ear on the mat.
  • Extend your left arm straight and place it on the highest of your wheel for a deeper stretch within the shoulder.

How Long:

  • Stay within the pose for about 5-10 breaths. Switch sides.

Seated forward bend



  • Start during a seated position together with your legs extended.
  • Place your yoga wheel between the legs. Inhale and as you exhale, start rolling the yoga wheel forward and hinging from your hips.
  • You will feel a stretch in your lower back and hamstrings. Bend your knees slightly if needed.

How Long:

  • Stay within the pose for about 5-10 breaths. Switch sides.

Splits prep



  • Start during a Low Lunge position together with your right leg forward and your back knee resting on the ground .
  • Place your yoga wheel under the front thigh.
  • Start to lift your front right foot off the bottom . I personally found that it helps to shimmy my way slightly back.
  • Grip the yoga wheel together with your hands on each side .
  • Start to slowly move your buttocks back and roll the wheel under your front leg.
  • Move back and forth between the poses.

How Long:

  • Stay within the pose for about 5-10 breaths. Switch sides.




  • Start during a Low Lunge pose together with your back knee on the bottom .
  • Place the yoga wheel under your back foot and ankle.
  • Rest your hands on the ground inside the front foot.
  • Exhale as you slowly lift the rear knee off the bottom and extend it straight.

How Long:

  • Hold for about 5-10 breaths. Switch sides..

If you would like to release your tension or stress then try these poses

Spinal Massage & Thoracic Spine Extension


  • Start during a seated position together with your knees bent and facing up.
  • Place a yoga wheel at the bottom of your spine.
  • Gently roll your back onto the wheel on an exhale. Rest your arms together with your palm up by the edges . Relax your neck right down to the mat.
  • For a deeper stretch within the arms and chest, extend your arms overhead and allow them to fall onto the ground behind you. Alternatively, grab the yoga wheel together with your hands.

How Long:

  • Hold for about 5-10 breaths.

Tip: fiddle with rolling back and forth on your yoga wheel to seek out the “sweet spot.” Similarly, experiment with different leg positions: place the soles together in Reclined Butterfly, extend the legs straight for the stretch in hip flexors, or drape your body over the wheel with the legs in Hero Pose.

Upper back release


  • Sit on the yoga wheel together with your feet wide and knees pointing to the edges .
  • Make sure you are feeling stable and on top of things .
  • Lean your torso forward while sliding your arms between your thighs. Wrap the hands around your ankles if that feels comfortable.
  • Relax your head towards the bottom . attempt to release tension from your face, neck, and upper back

How Long:

  • Hold for about 5-10 breaths.

Passive seated forward bend


  • Begin during a standing position.
  • Place the yoga wheel between your feet.
  • Exhale and begin to hinge from your hips until your head rests on the yoga wheel.
  • Loop your arms round the yoga wheel if that feels comfortable.
  • Keep your knees bent the maximum amount as required . This pose is about releasing your lower back and spine instead of stretching the hamstrings.

How Long:

  • Hold for about 5-10 breaths.

Lying side stretch



  • Start during a kneeling position. Grab the yoga wheel and place it at the fringes of your right thigh.
  • Hold the wheel with both hands to stay it stable. Start to slowly rest on the yoga wheel together with your body. you’ll already start feeling a stretch in your left side.
  • If you are feeling comfortable to progress further, extend both legs straight. I find that stretching the highest leg slightly to the front and bending the rear knee slightly helps tons with balance.
  • You can place rock bottom forearm on the mat for extra support or stretch both arms overhead for a deeper stretch in your left side.

How Long:

  • Hold for about 5-10 breaths.


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