Yoga Wheel Exercises: The Extensive Guides

by Susan T.

Yogis use the yoga wheel for back pain, doing some stretches, and strengthening the core. In the same way, most yoga wheel poses help improve flexibility, balance, and build strength. Yoga wheel exercises are ideal for both experienced yogis and beginners.

They’re effective in revitalizing the mind and body; thus, they allow you to develop a deeper focus. Indeed, resting on the yoga wheel while caressing the back helps improve body posture.

Yoga wheels come in diverse designs and materials they’re made of. This equipment is purposely for getting deeper into yoga poses safely and faster. Meanwhile, the roller is available in larger, medium, or small sizes, and it can handle 500 lbs.

In this post, we’ll dig up the different poses of yoga wheel exercises and how they can benefit us.

Yoga Wheel Exercises
Yoga Wheel Exercises

What Is A Yoga Wheel?

This equipment is designed with a hollowed barrel made using wood or plastic, often enclosed in rubber or cork. Yogis use it when executing advanced yoga poses, deeper stretching, delicate balances, and strengthening the core.

How Do You Use A Yoga Wheel?

Using the yoga wheel can offer additional support to the spine. When positioned beneath your back, it rolls along and massages your spine. As a result, it enables you to open your entire front body safely.

The wheel also lets you stretch easily with much support, so going deeper is not a problem. Meanwhile, it’s useful for advanced and intermediate yogis to extend backbends while keeping your entire body support.

Yoga wheels are also perfect for working on inversions. You can use them during handstand practice or roll them to the wall. They play a vital role in supporting a forearm stand.

You can utilize a yoga wheel for executing other yoga postures and core work when planking. It makes your yoga practice more exciting, fun-filled, and creative.

For beginners, if you want to explore some of the most straightforward yoga wheel exercises that you can try, this post is worth reading.

The Advantages Of Using A Yoga Wheel

Using yoga wheels can offer you several benefits, such as the following:

  • Using a yoga wheel specifically targets hip flexors, shoulders, abdominals, and chests. With it, you can realign your spine and extend back muscles.
  • It improves your balance and flexibility, eases stretching poses, and alleviates various pains throughout the body.
  • Since yoga wheels massage and caress the spine, they ease back and front body tension and improve body posture.
  • The wheel provides more support, helps avoid injuries during the practice, and builds your strength.
  • It helps strengthen your core, inhibit chronic pain, and significantly aids improve your practice in many ways. 

Types Of Yoga Wheels Available

1. Seigla Yoga Wheel

This can handle 600 pounds, comes with thick TPE foam on its outer layer, and is made with a PVC core.

It’s designed with antimicrobial properties, so it’s ideal even if you sweat a lot during practice.

2. Sukha Mat

This offers diverse wheel options. Some are made with environmentally-friendly PC alloy, pure wood with a thick and soft outer layer of TPE foam.

3. UpCircleSeven

This option can handle 550 pounds and is designed as sweat-wicking and antimicrobial. It does not retain odors and is one of the most eco-friendly options available today.

4. Risefit Yoga Wheel

This wheel can handle 1,000 pounds, so it’s famous for being one of the toughest options. It features a sturdy and dense layer of TPE foam; however, it’s not as cushiony as UpCircleSeven.

5. Freory Yoga Wheel

This item is eco-friendly, provides more comfort, and can handle 500 pounds. It’s built using solid ABS plastic material. 

Who Should Use A Yoga Wheel?

As long as you have a healthy back, a yoga wheel is a precious piece of equipment for your yoga practice. It’s beneficial for those who carry heavy objects at work, slouch, and sits more often.

It’s vital equipment for those suffering from occasional muscle tensions, neck pains, and backaches.

Building Up Strength Through Yoga Wheel Poses

1. Seated Leg Lifts

This aims at your midsection and hip flexors. Begin by sitting on the wheel with your feet a little apart. You should engage your midsection to help you remain stable on the wheel. Then, gradually lift one leg and breathe.

2. Leg Lifts

This pose targets the arms, core, and backside. Position the wheel below your left shin. Then, lean on it with your left leg. Put your hands on the floor beneath your shoulders. Support your midsection.

Exhale as you lift your right leg afterward; inhale as you lower your leg down. Do this ten to fifteen times, shifting sides.

3. Overhead Triceps Extension

This targets the back portion of the arms and must be done for about ten to fifteen reps. Begin by seating in a relaxed position. Use the wheel and hold it behind your head while your elbows are pointed up.

Exhale as you lift the wheel until your arms are completely stretched. Lastly, inhale and lower the wheel down.

4. Rolling Lunge

This pose targets the back portion of the thighs and builds up the most untended muscles in yoga. Start in a standing position, and gently put the top of your right foot on the wheel located behind you.

Breathe in as you begin rolling the wheel until your front knee approaches a lunge pose. Breathe out as you roll the wheel forward. Please note that your hamstring should execute most of the work.

Repeat this for ten to fifteen minutes, shifting sides. Hold for approximately five to ten full breaths, shifting sides.

5. Rolling Bridge

This targets the midsection and back of the thighs. Do this by lying on the floor with knees bent and arms next to your body. Step your feet on the wheel, breathe in as you begin rolling it forward, and stretching your legs.

Breathe out as you roll the yoga wheel back to your backside.

6. Knee Tucks

This pose targets the midsection and arms. Begin in a tabletop stance with your hands beneath your shoulders. Put the wheel between your feet. Gradually get your shins on the yoga wheel.

When you’re in a plank stance with shins lying on the wheel, breathe out as you begin bending your knees. Then, roll the yoga wheel forward. Breathe in as you roll your feet back to plank stance.

7. Plank

Plank aims at your midsection, and with a yoga wheel, it helps stabilize the muscles and work more intensely. Kneel on a yoga mat, use the wheel on both sides, and allow your tummy muscles to get engaged.

Once you’re stable, lift one knee on the floor, and stretch your leg back. Start moving more by stretching the second leg back. Begin with ten seconds and slowly heighten the time up to 60 seconds.

8. Rolling Upward Plank

This targets the arms, hip flexors, and midsection. Start by sitting on the floor with your legs stretched and your hands by your hips. Then, begin resting your feet on the wheel.

Get your midsection engaged by securely pressing your palms into the floor. Lean your body forward and lift your backside off the floor to drift. Use your feet to roll the wheel forward, stretching your torso into an upward plank.

Engage your glutes as you lift your hips higher. Take turns between poses.

9. Pike

Begin in a tabletop stance with your hands beneath your shoulders. This pose targets the midsection and arms. It’s ideal for those working towards a handstand or headstand.

Position the wheel between your feet, and gradually get your shins on the wheel. In a plank stance with shins lying on the wheel, breathe out as you begin drawing your legs forward.

Lift your backside to the ceiling and ensure that your legs are kept straight and your midsection firm. Breathe in as you go back to plank stance.

Yoga Wheel Poses To Improve Balance

1. Toe Stand

This pose is an excellent way of building up more strength. It’s more on experimenting with stretching one of your legs.

2. Garland Pose (Malasana)

Before you begin, it’s essential to practice this pose near a stable object for additional support. When your hips are lowering down the ground, be sure to keep your spine extended.

Let your elbows mildly press on your inner knees or thighs, and link the palms together in a prayer stance. Then, lift your upper trunk towards your thumb.  Breathe and observe what’s coming up, and breathe a bit more.

3. Mountain

This is an introductory yoga pose for all standing stances. It is meant for preparing yogis for other types of poses. It is beneficial for improving body posture.

It’s necessary to inspect your yoga wheel’s weight load first. Practice it nearby a stable object for additional support.

4. Low Lunge With Quad Stretch

Begin in a low lunge stance with your rear knee off the ground, and your leg stretched. Put the wheel between your legs and lean on it with your thigh. Begin to lift your rear foot off the ground gradually.

Bend your rear knee and hold it with your hand. Gradually lift your body and hand up. Be sure to hold for five to ten full breaths, shifting sides.

Using Yoga Wheel For Support

1. Half Moon Pose

This pose strengthens the thighs, backside, abdomen, vertebral column, and ankles. It stretches the hamstring, inguinal region, vertebral column, calf, shoulder, and thorax.  The types of poses you need to execute are standing and balancing.

2. Supported Headstand

Also known as Shirshasana, this pose requires yogis to execute inversion poses. It strengthens the lungs, arms, vertebra column, and legs.

3. Supported Full Pigeon (Kapotasana)

This pose aims to reduce lower back pains and open the hips. A few of the most typical variations of this pose include resting, classic and king pigeon poses. Each pose presents different degrees of difficulty and stretches.

4. Supported High Lunge

This pose helps eliminate pain caused by sciatica, stretches the legs, lower body, and groin, and lengthens the spine. It also engages deep midsection muscles that build up more stability.

5. Supported Boat Pose

This pose strengthens the midsection, hip flexors, and abdominal areas. Boat pose can improve your balance, especially if you sit for an extended time. Boat poses include inversions and gravity-defying arm balances.

6. Supported Shoulderstand

This pose targets and stretches the neck and shoulders. It can be a soothing experience when appropriately executed as it helps yogis become freshly oxygenated.

7. Supported Crow

This yoga pose refers to an arm balance that requires considerable balance, upper body strength, and core stability.  It targets the upper back, abdomen, wrist, and arms.

Doing Yoga Wheel Stretches For Flexibility

1. Thread the Needle

This pose is a stretch that stretches the spine and opens the shoulders. It relaxes the body and alleviates back and chronic shoulder pains. The pose uses floor support to enable more relaxation and focused breathing.

2. Child’s Pose

This pose eliminates neck and back pain when executed with torso and head supported. It also gently stretches the ankles, thighs, and hips. It relaxes the brain; hence, it reduces exhaustion and stress.

3. Head to Knee Forward Bend

This pose relaxes the brain, improves digestion, and lessens mild depression. It also alleviates menstrual discomfort, fatigue, anxiety, and headache. Moreover, it stretches the groins, shoulders, spine, and hamstrings.

4. Seated Forward Bend

This classic pose targets the back, calves, and hamstrings. It provides the whole body an excellent stretch, starting from the calves to the hamstrings to the spine. It relaxes our emotions and nervous system and stimulates the urinary and reproductive systems if executed correctly.

5. Lizard

This pose is ideal for stretching posture for the quadriceps, hamstrings, and hip flexors. Consolidating this pose into your regular yoga practice significantly aids strengthen the leg muscles and enhance hip flexibility.

6. Splits Prep

This pose requires flexibility in the quadriceps, glutes, hamstrings, and hips. Stretching these body parts is ideal for adequately easing tension and managing stress levels so you can feel better.

7. Gate Pose

This pose targets the inner thigh stretch and side stretch. It helps enhance one’s capability to breathe deeply and expand the chest. It also alleviates tightness caused by prolonged sitting.

8. Standing Forward Bend

This pose targets the calves and hamstrings. It lengthens and stretches the calves and hamstrings. It’s famous as a stress-relieving and soothing yoga pose and helps ease insomnia.

Using Yoga Wheel To Eliminate Tension

1. Spinal Massage & Thoracic Spine Extension

Pain in the middle or upper back can be restricting and meddle with our daily activities. This pose helps release tension in the connective tissue and muscles, vertebral disc hydration, and thoracic spine extension.

2. Passive Standing Forward Bend

To execute this pose, position the yoga wheel between your feet, breathe out, and hinge from your hips. Do this until your head rests on the wheel. Then curve your arms around the wheel, with knees bent as necessary.

This pose helps release the spine and lower back instead of stretching your hamstrings.

3. Passive Seated Forward Bend

In a seated position, extend your legs and position the yoga wheel between your legs. Breathe out, lean your torso forward until your head reaches the wheel. With bent knees, keep your jaw and face relaxed.

Lastly, rest your arms next to your body, with palms facing up.

4. Upper Back Release

This pose improves poor posture and releases the tension in the upper back. It also eliminates neck and upper back pains linked with trigger points in this area or slouched posture.

5. Lying Side Stretch

This is a yoga and stretching exercise that aims to target the lats. Begin in a kneeling stance; position the yoga wheel at the outer edge of your right thigh. Grab the wheel with both hands and gradually lean on it with your body.

If you’re stable and comfortable, you may extend both legs straight.

Do you need more ideas? You might want to check out this


Read more: Yoga Poses For Three People Doing Acroyoga (Easy, Intermediate, and Challenging Poses)


Doing yoga wheel exercises is a fun-filled, unique, and beneficial way of enjoying physical and mental wellness. A yoga wheel is a valuable tool that looks simple yet makes yoga poses exciting and less complex.

Whether you’re a beginner, seasoned, or professional yogi, it can offer more perks for your health and fitness journey. It’s critical to know how to use it correctly to prevent injuries, though. Hopefully, this post provided you with more critical information about using yoga wheels.

Read more: Best Yoga DVDs For Weight Loss

About Susan T.

Susan T. is an internationally celebrated yoga teacher, but to her, it all started with a very basic motivation: she just really wanted to be able to touch her toes. Susan has come a long way since then- she now regularly leads yoga teacher trainings and workshops all over the world, and has been featured in Yoga Journal, Mantra Yoga, San Jose Mercury News / Health, and more. But Susan will tell you that her simple quest for flexibility has led her to so much more than just touching her toes.

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