Yoga wheels were invented fairly recently, sometime in 2014 by Sri Dharma Mittra, a well-known yoga teacher, and his son, Yoga Varun. The idea behind them was to provide a tool that could help people, especially beginners, with backbends, deep stretches, and improving flexibility. Since then, yoga wheels have become popular in the yoga world everywhere, with experienced yogis using them for poses that seem impossible to the rest of us. While there are advanced poses you can try, there are also plenty of beginner-friendly options that we’ll cover in this blog.

Beginner-Friendly Yoga Wheel Poses

If you're new to yoga wheel and are a bit intimidated by them, here are a few yoga poses to help you out:

1) Supported Fish Pose

 

Credit: Envato Element/ habrovich

• Sit on your mat with your knees bent and feet flat on the floor. Position the wheel behind your back, between your shoulder blades.
• Slowly lean back onto the wheel, letting it support your spine as you relax into a gentle backbend.
• Extend your arms out to the sides, and let your head rest back.

What does it do? Improves posture and relieves tension in your back.

Tip: Don’t force the stretch—let gravity do the work and keep your breath steady.

2) Wheel-Assisted Downward Dog

• Start in a tabletop position with the wheel in front of you.
• Place your hands on the wheel and lift your hips into a downward dog pose.
• Roll the wheel slightly forward as you lengthen your spine and stretch your hamstrings.

What does it do? Helps with balance and lengthens your hamstrings.

Tip: Keep your knees slightly bent if your hamstrings feel tight—focus more on lengthening your spine.

3) Child's Pose with Wheel

 

Credit: Envato Element/ Lobachad

• Kneel on the ground and place the yoga wheel in front of you.
• Stretch your arms out and place your hands on the wheel.
• Slowly roll the wheel forward and slide your chest and torso forward toward the floor.
• Keep your hips back and breathe deeply as you stretch.

What does it do? Lengthen the spine and stretches your shoulders.

Tip: Keep your hips resting on your heels for a deeper stretch in your lower back.

4) Wheel-Assisted Half Splits

• Start in a low lunge position with one knee on the ground.
• Place the yoga wheel under your front leg and roll it forward as you move into a half-splits position.

What does it do? Lengthen your hamstrings without straining.

Tip: Keep your back straight and breathe deeply to help relax into the stretch.

5) Bridge Pose with Wheel Support

 

Credit: Envato Element/ fxquadro

• Lie on your back with your feet flat on the mat and knees bent. Place the yoga wheel under your hips for support.
• Slowly lift your hips into a bridge position and let the wheel help hold your lower back.
• Keep your shoulders on the ground and your arms relaxed at your sides.

What does it do? Strengthens your upper body.

Tip: Squeeze your glutes and engage your core for extra stability.

6) Reclining Bound Angle Pose

• Sit on the ground with your legs in a butterfly position with the soles of your feet touching.
• Place the wheel behind you and gently lean back. Allow it to support your spine.

What does it do? Helps open up your chest and hips.

Tip: Relax your shoulders and let your arms fall to the sides for a full upper body stretch.

7) Plank with Yoga Wheel

 

Credit: ProsourceFit

• Get into a plank position with your hands on the mat and your shins resting on the yoga wheel.
• Keep your core engaged and your body in a straight line.
• Hold this position for a few breaths.

What does it do? Strengthens your core and shoulders

Tip: Keep your shoulders directly over your wrists to avoid putting too much pressure on your joints.

8) Reclined Pigeon Pose With Wheel

• Start seated with the yoga wheel behind you, knees bent and feet flat on the mat.
• Lift your left leg and place your ankle on the right thigh, like a figure four.
• Slowly roll back onto the wheel and gently open your chest as you stretch your hips.
• Repeat with your right leg and left thigh.

What does it do? Helps to open your hips and inner thighs more gently

Tip: Keep your foot flexed on the lifted leg to protect your knee and deepen the hip stretch.

9) Wheel-Assisted Seated Forward Fold

 

Credit: AthensTrainers

• Sit on the mat with your legs extended in front of you.
• Place the yoga wheel in front of your feet.
• Reach forward and grab the wheel, then slowly roll it forward as you fold over your legs.

What does it do? Helps deepen your stretch in the hamstrings and lower back.

Tip: If you can’t touch the wheel, just reach as far as you can without rounding your back too much.

10) Kneeling Shoulder Stretch

• Kneel on the mat with the wheel in front of you. Reach forward and place your left and right arm on the wheel.
• Roll the wheel forward as you lower your chest and stretch your shoulders.
• Keep your arms straight and hold the stretch for a few breaths.

What does it do? Helps with shoulder tightness.

Tip: Don’t force the stretch—stop where it feels comfortable for your shoulders and chest.

11) Low Lunge with Wheel Support

 

Credit: Verywell Fit

• Start in a low lunge position with your left foot forward and your right knee resting on the mat.
• Place the yoga wheel under your right thigh for support.
• Slowly lean forward into the stretch.
• Keep your hands on your left knee or on the floor for balance.
• Repeat on the right side with your right foot forward and left knee on the mat.

What does it do? Opens up your hip flexors.

Tip: Keep your chest up and hips squared to make sure you’re stretching the right muscles without straining your back.

12) Wheel-Assisted Lizard Lunge

• Start in a low lunge position with your left foot forward and your right knee on the mat.
• Place the yoga wheel under your right thigh for support.
• Lower your hips toward the floor and bring both hands to the inside of your left foot.
• Use the wheel to help gently open your hips and deepen the stretch.
• Repeat the same process on the right side.

What does it do? Opens up your hips

Tip: Keep your chest lifted and avoid letting your front knee go past your toes to protect your joints.

Safety Tips

• Don’t rush into challenging poses. Begin with simple stretches to familiarize yourself with the wheel.
• Always move with intention and control. The wheel can shift quickly if you move too fast.
• If a stretch feels too intense, ease off and adjust your position. Avoid pushing beyond your flexibility limits.
• For extra stability, practice on a yoga mat to prevent the wheel from slipping.
• Take a deep breath before moving into a new position.

Summary

Each of these poses is beginner-friendly and can help you build strength and flexibility over time. Take it slow and listen to your body!

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