If you've ever been to a yoga studio, you are probably familiar with mats, straps, and blocks called yoga props. You might not have heard of the yoga wheel, though. There are some of the best yoga wheels poses that you can do with ease. This relatively new yoga tool is a cylinder that is about 12 inches in diameter and is made of plastic, wood, or a combination of the two. The set upright position can deepen stretches to improve flexibility, make a balanced practice more difficult, or give support for hard poses.
The trick is to know how to use a yoga wheel safely and effectively in your practice. Instead of trying to do the King Dancer Pose while standing with one foot on top of the wobbly cylinder, you should start with the best yoga wheel poses that keep you on the ground while pushing your yoga practice to its limits.
Best Yoga Wheel Poses
1. Child Pose
The child's pose is a classic, relaxing pose that helps gently stretch the hips, thighs, and low back. When you use a yoga wheel during the pose and reach your arms forward on top of the raised surface of the wheel, your shoulders and chest also get a nice stretch. It is one of the best yoga wheel poses.
- Kneel on the floor with your big toes touching and lean back on your heels. Place the yoga wheel between your knees. Your knees should be at least as far apart as your hips.
- Put your hands on the wheel's top. Inhale, let out your breath as you lean your torso forward, and roll the wheel away from your body with your hands while lengthening your spine.
- Keep leaning forward until your belly fits comfortably between your thighs and your arms are straight in front of you. Let your head and neck relax, and try to rest your forehead on the mat while you stretch your chest and shoulders more.
- Hold for three breaths or more.
2. Fish Pose
Fish Pose is a great backbend that helps open the chest and stretches the chest and shoulder muscles. Still, some people can't hold the standard pose independently, and others would rather stretch more deeply. The yoga wheel is good for both of these groups. Perform these yoga poses with the yoga wheel and see the difference.
- Sit on the floor with your legs stretched out in front of you and your back straight. You should point your toes, rotate your hips inward, and squeeze your inner thighs together.
- Put the yoga wheel directly behind your back so it is in line with and parallels your spine. Hold it lightly in place with your hands.
- Take a deep breath, and as you let it out, lean back and extend your spine over the top of the wheel. Let go of the wheel so it can move with your body as you do the backbend.
- You can go deeper into the pose by lifting your hips and letting the wheel support and massage your spine between your shoulder blades. Lean your head and neck against the wheel to calm down. Open your arms wide and put them in a good way, and helps you keep your balance.
- Hold for at least three breaths before turning around and sitting back down on your mat.
Best Yoga Wheel Poses
3. Half Pyramid Pose
You are not alone if you suffer from tight hamstrings. In addition to the Seated Forward Fold, the Pyramid Pose, and the Standing Forward Fold, the wheel-assisted half Pyramid Pose is a helpful approach to increase mobility and flexibilty by stretching even at home. Read further to learn about the technique to perform these best yoga wheel poses.
- As if proposing marriage, get down on one knee with your foot flat and your other knee bent at a ninety-degree angle. Maintain a tall spine and slide the yoga wheel beneath your front thigh until its front touches your calf.
- Roll the wheel forward with your hands until your front leg is fully extended and your calf supports the wheel somewhere near your ankle.
- While keeping your back straight, flex your front foot, take a deep breath in, and lean forward from the hips while reaching for the wheel or your shins on an exhale.
- Deep breathing exercises of three to five breaths are recommended.
- Change sides and do it again.
4. Easy Pose
Easy pose is a traditional yoga posture in which the practitioner sits with their legs crossed. Reclining with the support of the yoga wheel allows for a deeper chest-opening backbend; this yoga pose is helpful for reducing stress in the neck and shoulders. It is one of the best yoga wheel poses.
- You should sit up straight in front of the yoga wheel with the wheel perpendicular to your spine. Put your feet flat on the floor and cross your legs so that your lower body is supported.
- Close your eyes while you rest your palm-up hands on your knees.
- Inhale deeply and slowly, using the wheel as support, and extend your spine over the top as you exhale. Relax your head back on the wheel of yoga.
- Hold this pose for as long as you feel comfortable, but try to sit in it for at least five deep breaths.
5. Two-Foot Staff Pose
The yoga wheel is a big help for yogis who want to do more advanced backbends like Wheel Pose, King Pigeon Pose, or even an unassisted Upward-Facing Two-Foot Staff Pose. Using the wheel to support your backbend, you can move into positions you might not feel comfortable trying without the extra support along your spine or between your shoulder blades. It lets you build confidence and strength in the muscle groups you'll be using, which will help you get closer to your goals. It is among the best yoga wheel poses that you should perform.
- Sit straight with your knees bent and your feet flat on the floor. Place the yoga wheel right in front of you, so it is parallel to your spine and in line with it. Put your hands lightly on the wheel's inside to keep it from moving.
- When you inhale, lean back against the wheel and let go of your hands. When you exhale, press through your heels and lift your hips, reaching your arms up and over your head with your elbows bent and pointing straight behind you.
- Keep extending your spine over the top of the wheel so that it rolls between your shoulder blades. As your arms reach the ground, put your forearms flat on the mat and grab the wheel with both hands to keep it in place. Put your head and neck down on the wheel and relax. Engage the muscles inside your thighs to keep your knees in line with your toes.
- Hold this position or, if you're comfortable, extend one leg at a time to stretch your quads and hip flexors more. Make sure to keep your inner thighs and feet engaged to keep your hips and knees from turning outward.
- Hold the pose for three to five breaths, then slowly move in the opposite direction to get out of it.
Conclusion
Experts say that using a yoga wheel as part of your yoga practice will give you the confidence to stretch further. By helping you move and stretch your body better! Use the yoga wheel as a secret way to stretch and get more flexible quickly. Do the key poses with a yoga wheel that helps you open up to stretch longer and deeper. We thank you for staying till the end, and we hope you got all answers related to the best yoga wheel poses.
