Yoga wheels are becoming increasingly popular. They're used to help you stretch deeper, improve your balance, and even ease those stubborn back pains. If you're curious about how to use this yoga prop, this guide will break it down for you.
What Is a Yoga Wheel and What Is It Used For?
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Yoga wheels are circular, sturdy yoga props that you can roll around and use during your yoga practice. They're usually about 12 inches in diameter and made from materials like wood or plastic with a cushioned exterior. They have a number of advantages that you can benefit from:
- They help to open up the chest, shoulders, hips, and back.
- They increase mobility in the back and hips.
- They're used to ease into those tough poses that would normally make you struggle.
- They build core strength.
- They strengthen the arms and shoulders.
- They reduce muscle soreness.
- They improve circulation and recovery.
5 Yoga Wheel Exercises to Try Out
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Here are 5 yoga poses to try out with your yoga wheel:
Backbends
Backbends can feel intimidating or uncomfortable, especially if you’re not naturally flexible, but the yoga wheel makes them so much easier. This is an amazing exercise to increase spinal flexibility, relieve tension, improve your posture, and multiple other physical benefits. Plus, it's much safer than forcing your way into a deep backbend without support.
Here's how to do this exercise:
- Start by sitting on the floor with the wheel pressed against your lower back.
- As you lie back, let the wheel support your spine and roll with you.
- You can pause wherever you feel the stretch is just right.
Chest Opener
Most of us spend a lot of time hunched over desks or phones, and that tightens up the chest and shoulders. The yoga wheel can reverse that and can have multiple therapeutic benefits.
Here's how to do this exercise:
- Lie on the floor with the wheel positioned between your shoulder blades, and slowly roll backward.
- Allow your arms to stretch wide and your chest to open up.
- Take deep breaths while doing this exercise.
Hip Stretches
Tight hip flexors are super common, especially if you sit a lot or do a lot of running or cycling. To stretch them out, follow this exercise.
- Start in a seated position, with one leg bent and the other extended in front of you.
- Place the wheel under your extended leg’s thigh and gently roll forward. You’ll feel a nice stretch along your hamstring and hip.
Balance Poses
Looking to challenge your balance? The yoga wheel is great for adding an extra layer of difficulty to standing poses. This is a full mind-body challenge that can increase body awareness.
Here's a yoga wheel tutorial to recreate this exercise:
- Try placing one foot on the wheel while holding a Warrior III pose or a High Lunge.
- The instability of the wheel forces your body to engage more muscles to stay balanced, especially in your core and legs. At first, it might feel wobbly, but over time, you’ll notice that your balance improves not only on the wheel but also in your regular poses.
Core Strengthening
If you’re looking to amp up your core workout, the yoga wheel can make basic exercises more intense. The added movement keeps your abs, obliques, and even your shoulders fully engaged, making it a great tool for core strengthening
Here's how to do this exercise:
- Start in a plank position with the yoga wheel forward.
- Put your hands on the wheel.
- As you roll the wheel back and forth under your hands, you’ll feel your core muscles engage even more than in a regular plank.
- You can also place the wheel under your feet for an extra challenge.
How Often Should You Use a Yoga Wheel?
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If you're just starting out, use the wheel a few times a week to get comfortable with it. Use the wheel for 10-15 minutes at the end of your practice. Once you get the hang of it, you can use the yoga wheel more often, even daily if you like. Do not push too hard, especially if you're doing backbends or deeper stretches.
How to Choose the Right Yoga Wheel
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Here are a few things to consider when choosing a yoga wheel:
Size
Most yoga wheels come in a standard size (around 12 inches in diameter), but there are also smaller and larger options. If you're working on deep backbends, a larger wheel might be more supportive. Smaller wheels are great for targeted stretches or working with smaller frames.
Material
You’ll find yoga wheels made from a variety of materials, including plastic, wood, and cork. Plastic and wood are both sturdy and durable. Cork is a more eco-friendly and grippy surface. Think about what feels best for your practice and how much support you need.
Padding and Grip
Some yoga wheels come with extra padding, which is super helpful if you're using it for back or chest stretches. The extra cushion adds comfort and helps protect sensitive areas like your spine. Make sure to pick one with a cushioned surface if you want a more comfortable experience. Also, look for one that has a good grip. A textured or non-slip grip is a good option.
Weight Capacity
If you're using the yoga wheel for balance exercises or standing poses, make sure it’s strong enough to support your body weight. Check the weight capacity listed by the manufacturer to ensure it's durable enough for your practice. If you're not sure what weight capacity you should choose, consult a yoga instructor.
Summary
A yoga wheel is a great tool to take your yoga practice to the next level. It’s perfect for yoga practitioners of all levels, and with a little practice, you’ll notice the benefits in no time. So, if you haven’t tried one yet, now’s the time to roll it into your routine!
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