Introduction to the Yoga Wheel
On December 31, 2024, in response to some private – messages from partners asking about yoga wheel exercise sequences, here is a detailed introduction. For those who are fond of backbends, the yoga wheel is a well – known prop. It can be regarded as a backbend aid, which not only helps stretch the back muscles but also contributes to opening the shoulders and chest. This allows the body to enter backbend postures more safely and comfortably. Additionally, it can play a supporting role in some advanced asanas, enhancing the depth of the postures.
10 Advanced Yoga Wheel Exercises
Exercise 1: Place your hands on the ground with fingertips facing the direction of your legs. Keep your legs together and press the yoga wheel under your calves. Exhale, tighten your core, bend your hips and move your hips backward. Inhale and restore. Repeat this exercise 10 – 15 times.
Exercise 2: Incline into a plank position and press the back of your feet against the yoga wheel. Exhale, tighten your core, and use both feet to bring the yoga wheel forward. Push your hips up so that your back and arms are in a straight line. Inhale and restore, repeating 10 – 15 times.
Exercise 3: With your hands on the ground, position the yoga wheel on your lower abdomen. Exhale, tighten your core, and lift your legs back up. Maintain stability and stay static for 5 – 8 breaths.
Exercise 4: Lie on your right side with the yoga wheel under your right armpit. Inhale, straighten your left arm upward and then turn to the right side. Exhale and restore. Repeat 10 – 15 times and then switch sides.
Exercise 5: Lie on your back and place the yoga wheel on your lower back. Grasp both sides of the yoga wheel with your hands to hold it in place. Exhale, tighten your core and straighten your legs up. Straighten the back of your feet and alternate between pointing your legs downward, repeating 10 – 15 times, alternating between left and right.
Exercise 6: Maintain the preparatory position of the previous movement. Exhale, tighten your core, bend your hips and knees. Keep your heels close to your hips and open your arms at your sides. Keep stable and stay static for 5 – 8 breaths.
Exercise 7: Maintain the ready position for movement 5. Exhale, tighten your core, and maintain the bent – knee angle. Tighten the back of your foot, alternate legs, and point your toes to the ground. Repeat the exercise about 10 – 15 times.
Exercise 8: Place the yoga wheel on your back and lift your hips off the ground. Exhale, tighten your core, and move your hips slightly forward. Roll the wheel to the upper back with your hands straight back. Inhale and restore, repeating the exercise 10 – 15 times.
Exercise 9: Maintain the ready position for move 7. Inhale, straighten your hands back and move your hips forward. Exhale, tighten your core, and stay for 5 – 8 breaths.
Exercise 10: Kneel on both knees and place the yoga wheel on your back. Exhale, tighten your core, and bend your body backward. Push your hips up and open your chest. Hold your hands back on the ground and stay for 5 – 8 breaths.
It should be noted that exercises 3 and 10, with regular practice, are very helpful for unlocking the peacock pose and full camel pose. These advanced yoga wheel exercises can make some complex asanas more accessible with the aid of the yoga wheel.
