Asana practice is the foundation of any yoga practice. But as we know, we can’t always tell what’s going on inside our bodies and minds during our asana practice.
We have to rely on our intuition and experience to guide us. And often, asanas are more complicated than they appear at the moment.
So how do we know which poses to work on next? How do we know whether we’re practising correctly?
The yoga wheel is a helpful tool to help you assess your practice. It enables you to focus on what matters most when working on your asana practice.
A wheel is a tool for evaluating your practice, not judging others. You don’t need to follow anyone else’s path.
The yoga wheel is a reflection of your journey which helps you focus on what matters most in your asana practice.
To fully benefit from the yoga wheel, you need to know what it looks like and lead to better practice. So, let’s get started!
What’s A Yoga Wheel?
A Yoga Wheel is a circular-shaped device that has handles on each end. Many people use this device to get a good workout in their glutes and hamstrings area. Initially, it was created by Sri Dharma Mitra.
Later on, these ideas were picked by his son Dov Vargas. He refined the concept and popular exercise equipment called "The Dharma Yoga Wheel".
In recent years, it has gained so much popularity due to the effectiveness of this device. Millions of people, including yogis, athletes, celebrities, etc., regularly use it.
It's not just good for toning the muscles in your body but also for keeping your body fit and flexible. So if you regularly use the Dharma Wheel, you will be able to stay healthy and fit for years to come.
Another reason this is getting so popular these days is that it helps people find their balance and teaches them how to do yoga better.
Moreover, when you use the wheel, it will help you to remain passive during yoga poses. So, you will feel the pose more than your mind does.
10 Poses to Try With a Yoga Wheel
Now that you know all the benefits, let’s check out the best ten poses to try with the yoga wheel.
Low Lunge (Anjaneyasana)
A low lunge pose is a great pose that helps in improving balance and flexibility. It is also great for increasing your hamstring stretch while strengthening the glutes.
Many people refer to this exercise as "Low Lunge", but you can also call it Anjaneyasana. You can do this exercise by sitting on the floor.
Now, you have to take one leg and place it behind you so that your knee is facing the ceiling—you need to stretch your arms to your front in a way that your fingers touch the floor.
Half Splits Pose (Ardha Hanumanasana)
One of the best-known poses in yoga, the half splits pose, is excellent for strengthening the muscles and stretching them simultaneously.
If you have been looking for a pose that will help you find balance, then this pose is just what you need.
It also helps in increasing flexibility and balancing your entire body. So, it’s just what you need if you’re looking to get a six-pack.
Plank Pose (Phalakasana)
Plank pose is another one of the most famous poses in yoga. It is also popular among athletes because it can help them increase their muscle strength and endurance.
First, you have to maintain a plank position with your feet flat on the floor in the plank pose. Now, bring your arms perpendicular to the ground. To correct posture, your body should be straight from your shoulders to your ankles.
Pike Press to Handstand Variation (Adho Mukha Vrksasana)
It is an excellent pose for strengthening your arms and shoulders. It is also suitable for stretching your body and getting a flexible body like the professionals in yoga.
You have to grab the Yoga Wheel with your hands and place it on the floor in this pose. You can do the regular pike press on a floor, but you can do it upside down to gain more benefits with this yoga wheel.
Another one of the best poses for increasing flexibility, this yoga wheel exercise is excellent for solving your spine problems.
The other benefits include increased circulation and better breathing. If you have a respiratory problem, this pose will be the best option to improve your breathing.
To do this, you have to lie on your stomach, bend your elbows, and place them in front of you. Now place the yoga wheel beneath your hips and tighten your abdominal muscles. Finally, you should lift your head to look forward while still in the pose.
Pigeon Pose (Kapotasana)
Pigeon pose is one of the most effective exercises for improving your hamstring, thigh, and glute strength.
It is also perfect for hamstring flexibility. If you want to get a six-pack, this exercise will be an excellent option for increasing your muscle strength and toning the muscles in this region.
You can do this exercise by kneeling in between the Yoga Wheel handles. Now, take one leg and place it behind you.
The foot of this leg should be flat on the floor while you are still in a mantra sang pose. At this point, your hands should be on your hips.
Supported Shoulderstand (Sarvangasana)
There are several variations of a shoulder stand that you can check out. But the supported shoulder stand is one of the easiest in the series. It is great to relax your body while gaining strength in your back and legs.
If you want to get a six-pack, this exercise will be an excellent option for increasing endurance in your body.
You can do this exercise by sitting on the floor and placing the yoga wheel below your lower back. Now, you must lift your hips upward to balance some weight on the wheel.
Plow Pose (Halasana)
The plow pose is excellent for stretching your back because of the increased flexibility. It increases your bending power and helps increase your muscle strength and endurance.
You have to lie on the floor on your back in this pose. Keep your legs straight and place your hands near your waist.
You have to bend your head, neck, and shoulders slowly towards the floor. Use the yoga wheel to rest the weight of the upper body. At this point, your lower back should be on the ground.
Half Moon Pose (Ardha Chandrasana)
This move is a must-do exercise for yoga enthusiasts and athletes because of its benefits. It is also one of the poses great for increasing core strength and flexibility in your body.
First, you have to get into a lunge position with one knee forward and the other backwards in this pose. Then, keep the yoga wheel in the space between your hands and bend down.
Reclined Easy Sitting Pose (Supta Sukhasana)
It is also one of the best poses for gaining muscular strength, flexibility, and balance. It is excellent to relax in this pose and also helps you in reducing stress.
Moreover, it is suitable for stretching your hamstrings and thighs. Do this pose by lying on your back. Place the yoga wheels beneath your back and knees. It is easy to perform this pose because of the wheel's support.
What Does A Yoga Wheel Do: 6 Amazing Benefits
These are the top six benefits of using a yoga wheel while doing your yoga poses:
Massages Your Body & Relieves Back And Neck Pain
A yoga wheel can help you relieve back pain and neck pain. However, if you want to get relief from the aches and pains, then you are required to do a pose that requires you to lie down on your back. If this is not done correctly, it can cause severe damage to your body and back muscles.
To avoid it, you need a yoga wheel. As soon as you lie down on your back on the device, gravity will do its thing and massage your body like never before.
In addition to it, the handles attached to the wheel will give you great support and help you avoid bending your neck.
Helps With Flexibility
It’s common to see people with tight back muscles. A yoga wheel is excellent for stretching your back muscles and increasing flexibility.
You will be able to do an easy pose with ease; once you can do an easy pose, you can start moving on to more challenging poses. It also gives you a healthy posture.
Adds Support & Prevents Injury
If you have a small frame or large body and are trying to achieve challenging yoga poses, it’s challenging for you.
You need to have the best support from your yoga wheel, and you will be able to do a challenging position successfully.
The handles that come with the device provide extra support, and it allows the user to attain proper balance. It also supports your fingers, hands, knees, and heels.
Improves Balance & Builds Core Strength
If you want to become a better yogi, you should regularly use the yoga wheel. Using the yoga wheel will improve your balance and will help you to improve your core strength.
Improving your balance is very important for improving your posture, which leads to a stronger core. This balance will also help you perform challenging yoga poses with ease.
Helps Improve Handstands & Forearm Balances
Another benefit of using the yoga wheel is that it helps you improve your handstands and forearm balances.
If you are practising handstands, then a yoga wheel is highly recommended because it helps strengthen your wrists and hands.
Your wrist won’t weaken anymore, and your handstand will become easier. It also provides proper balance when it comes to forearm balance because they are essential in improving your strength.
Adds Challenge During Meditation
Using a yoga wheel can also add more challenges to your meditation. Many people find it difficult to meditate because they prefer lying down.
With the help of a yoga wheel, you can easily do your meditation pose, and you don't have to worry about your back getting strained or hurting. It will be very comfortable for you, and you can simply focus on your meditation technique.
Which Yoga Wheel To Buy: Top Products
As a newbie in the yoga wheel, your first question is what you should buy. The market has a wide variety of models to choose from.
However, some products are the most popular and highly rated among potential customers. So, let us look at some of the best models available.
Yoloha Premium Cork Yoga Wheel
Yoloha is one of the best yoga wheel options in the market. Buyers highly recommend this product because of its authentic and high-quality design.
The handles are made of steel, and they provide excellent support to your body while performing yoga poses with ease.
It comes with a carrying bag, and it will help you carry it anywhere you go. It weighs 9 pounds and is easy to carry.
You can also wipe clean its surface with minimal effort. This product is made from premium cork, and it will give you better cushioning. In addition, it makes the yoga wheel more comfortable and less painful.
SURIN Black Yoga Wheel
SURIN is another brand that is popular for its high-quality yoga wheels. This product is made from premium cork black in colour and will last longer.
It also comes with a carrying bag and a dedicated instructor's guide to help you learn the basics.
The yoga wheel weighs 5.5 pounds, and it also has a measurement of 80 cm in diameter. It comes with non-slip handles, which are removable to provide a better grip.
It is a great model for those who want to move their hands and fingers in different directions. It is also easy to fold, and it won't take too much of your space.
Stretching Yoga Wheel By Clever Yoga
- Brand New in box. The product ships with all relevant accessories
Many customers like this product because of its authentic design and high quality. It is made from quality plastic, and it has a diameter of 90 cm.
This yoga wheel is substantial, which means that you will be able to do your yoga poses appropriately without worrying about injuring your back.
In addition, the handles are removable, which will give you extra support while performing your favourite positions.
The surface is excellent in absorbing sweat, and it comes with a carrying bag that you can use for travelling purposes.
It weighs 6 pounds, and it is easy to fold. This yoga wheel is a good option for those who want to practice yoga poses but don’t want to move around.
Purity Wave Cork Yoga Wheel
Purity Wave is a famous brand for its high-quality yoga wheels. This model is very comfortable, and it will add an extra challenge to your yoga poses.
The model has a diameter of 90 cm, and the cork surface is one of the best in the market. It is firm, but it's not as hard as other brands.
The handles that come with this product are made from steel, making them heavy-duty. You can use them without worrying about breaking them off while practising your favourite poses. Also, they will give you good support while you are doing yoga poses.
The yoga wheel weighs 10 pounds, and it's easy to fold and carry. You can keep it in your gym bag or a regular carrying bag.
Body Wheel Yoga Wheel
- Helps you learn advanced postures for yoga, crossfit, gymnastics, and acrobatics
- Made of high-quality EVA foam, The Body Wheel bridges the gap between a foam roller and a physio ball.
Body Wheel is another famous yoga wheel brand. This model is made from non-slip rubber, and it comes with a carrying bag.
The handles that come with this product are safe and easy to use. It's also easy to fold, and it won't take over much of your space.
The yoga wheel weighs 9 pounds, but it will fit anywhere you want to keep it. You can use this product without worrying about the straps because they would be secure enough to give good support to your body while performing poses.
UpCircleSeven Yoga Wheel
UpCircleSeven yoga wheel is trendy because it’s made from high-quality materials. It weighs 6 pounds, and it will fit anywhere you want to keep it.
In addition, this product comes with removable straps that are comfortable enough to use while practising yoga poses.
Unfortunately, the handles are steel, and you cannot remove them.It also has a measurement of 90 cm in diameter, and it’s easy to fold. Also, it’s not too hard to carry because it can fit in your gym bag or a regular carrying bag.
Zoloft Double Radian Yoga Wheel
Zoloft is made from high-quality plastic, and it also comes with a carrying bag. The handles are made of steel, which makes them heavy-duty.
They are also durable enough to last longer under stress while not damaging your hands while practising yoga poses. Also, they won't be too tight that you might injure your hands while performing the yoga poses.
The yoga wheel weighs 6 pounds, and it will fit anywhere you want to keep it. You can also easily fold this yoga wheel, and it won’t take a lot of space.
Acumobility The Ultimate Back Roller
Acumobility is a professional yoga wheel that can help you work on your back. People with terrible backs highly recommend this product. It will help them maintain the stability of their back with ease.
The smooth handles are made from silicone, and they have high support for your hands. You can also remove them to give better cushioning to your body.
The straps are made from ribbed foam for extra support and comfort. This yoga wheel weighs 8 pounds, and it comes with a carrying bag.
The handles are removable, so you can use this product without worrying about your hands. The surface also absorbs sweat because it will not leave any stains on the floor.
The surface is made from premium cork, giving that extra layer of cushioning and comfort.
Back Bridge by Gravity
Back Bridge is a professional-grade yoga wheel that can give you that extra challenge for your back. The handles are made of wood, and they come with four different height adjustments.
It also comes with non-slip rubber pads, which will allow you to practice your favourite back bridge positions without worrying about slipping or injuring yourself.
Also, the wheel comes with a carrying bag, and it has a measurement of 8 inches in diameter. The weight of this yoga wheel is 6 pounds, which means that it will fit anywhere you want to keep it.
Pete’s Choice Dharma Yoga Wheel
Pete’s choice is another professional-grade yoga wheel that can help you give support to your back. The handles are made of wood, making them easy to grip and easy on your hands.
Also, they will provide you with extraordinary support while performing any kind of yoga pose, which will help your back maintain its stability and flexibility.
The surface is made of rubber, and it has a measurement of 9 inches in diameter. This yoga wheel weighs 6 pounds, and it will fit anywhere you want to keep it. It also comes with a carrying bag.
UpCircleSeven Yoga Wheel Set
- Find quick and effective relief from lower and upper back pain with our premium back roller. Apply focused pressure to immediately release knots and tension in tight and hard-to-reach muscles. Just 5 minutes a day makes a difference!
- Our yoga wheel gently and naturally stretches your back to increase mobility and flexibility and range of motion.
- Our strategically designed 12" x 5" back wheel has a tough and durable ABS frame that withstands over 550 lbs so you can feel confident it will provide stability and resist snapping or breaking. The grooved textured surface provides grip so you can safely achieve deeper controlled stretches.
- Recommended by chiropractors and yoga teachers, use our back stretcher for spinal decompression, traction, and realignment. Our back cracker provides a natural, non-medicated approach to pain relief and increased flexibility.
- Customize your experience – use our massage roller wheel vigorously to release muscle tension or gently to target upper back trigger points. Whether it's back cracking or stretching, our back stretching device caters to your needs for fast relief.
UpCircleSeven yoga wheel is another professional-grade yoga wheel that can help you give support to your back. It’s also made from high-quality materials, and it will fit anywhere you want to keep it.
This product comes with a carrying bag, and it has a measurement of 9 inches in diameter. The handles are made from steel, which makes them heavy-duty.
They are also durable enough to last longer under stress while not damaging your hands while practising yoga poses.
How To Use A Yoga Wheel: 4 Easy Poses For Beginners
These are four easy poses that you can do with a yoga wheel. It will help your tone muscles after doing this routine regularly.
Since it supports your back, hands, and knees, you don't have to worry about any injury. Even if you have a petite frame or large body, you can still easily manage these exercises because they are very effective!
One of the most common poses that can help tone your back muscles is the spinal stretch. It’s very effective and simple.
Just lay on your back and use your yoga wheel as support while stretching your spine by placing one leg over the other and then breathing slowly.
Repeat this pose 10-20 times, depending on how intense you want to make it. You can extend this pose by bending your knees to increase resistance.
The child’s pose works excellent if you are just starting with yoga. It can help you achieve a great posture while reducing your lower back pain and getting relief from it.
To perform this pose, you need to lay on your knees and put the yoga wheel between your knees, making sure that it touches the floor.
Modified Gate Pose
If you are interested in improving your balance and strengthening your core muscles, you need to try the modified gate pose. You will be able to hold this pose for a short time, so it’s excellent for beginners.
To start, you need to lie down on the yoga wheel and put your hands on the floor. Now put one leg straight up in front of you and the other leg over it. Then bend your back backward as much as possible and try to touch the floor with both hands.
Seated Forward Fold
The seated forward fold is an excellent option if you want to stretch your back muscles and tone your legs.
First, you need to sit on the yoga wheel while maintaining a good posture. Then put one leg over the other and slowly lower yourself until you touch your knee with your chin.
How To Roll Out The Spine and Relieve Back Pain?
Back pain is a problem that many of us suffer from. Millions of people have to find ways to deal with back pain every day. We can say that it has become an epidemic in today’s world because more people suffer from it.
Moderate yoga practice can help you relieve back pain, but you must find the proper routine for yourself.
A yoga wheel is a great tool that can help you find relief from back pain while rolling out your spine as well.
It'll give you that extra support to help you maintain your posture and flexibility without worrying about any kind of injury.
This tool is so important because it comes with a lot of padding and heavy-duty handles that will go easy on your hands.
To get started, you need to start with the seated forward fold. Next, you can roll out the spine by placing your hands on the wheel and rolling it forwards and backwards until you are comfortable.
You can also try it by pushing your body backward as much as possible while balancing yourself on the yoga wheel.
How To Choose A Yoga Wheel?
Here are the things you need to look for when buying a yoga wheel.
It is probably the most important thing to look for because a heavier wheel will be more difficult for you to carry around.
The ideal weight limit of a yoga wheel is between 5 and 7 pounds. If your yoga wheel is too heavy, you will have a hard time using it.
An excellent way to determine whether your yoga wheel has reached its actual weight limit is by placing one leg over the other and lifting your back up. If you can lift your leg well, you will be happy with your wheel’s weight.
Yoga wheels can be different in terms of diameter, which means that there is a possibility that you may end up with a wheel that doesn’t fit your needs. Therefore, it’s essential to read the specs before making your purchase.
If you want to choose a wheel in more than one size, it's a good idea to buy a double. Also, there is no need to worry about your wheel's weight if you will use it while travelling because they are usually very light and compact.
Yoga wheels can be made of wood or steel, making them durable and robust, but the material shouldn’t be the only factor you consider when buying one. A yoga wheel should be comfortable and, at the same time, provide good support for your body.
The most common materials are rubber and metal, so professional yogis choose them. The best ones will have some handles while also covered with an anti-slip material like aluminium.
You should also consider using a baby yoga wheel if you have small kids, or you can also buy a double yoga wheel if you are planning to use it with your family.
You need to have a yoga wheel that has good padding. The best ones should have closed cell foam padding, which is soft and helps you achieve balance while using your wheel. It’s also essential to ensure that its cover is durable and non-slip material.
How do you determine what size yoga wheel to get?
Here are some general guidelines to help you choose the correct size.
For beginners – 4″ to 8″ wheel.
If you are just starting with your yoga wheel, it would be best to choose one smaller in size. It will help you get used to it without getting hurt because it is at this point, you will make all the mistakes.
Also, a smaller wheel offers less resistance, making it easier for beginners without being too easy and boring.
For experts – 8″ to 15″ wheel.
If you are a yoga expert, you need a giant wheel in size. It will make you feel more comfortable and stable while using it.
A big wheel is more advanced because it offers more resistance than a smaller wheel. In addition to this, an expert should have enough balance to use their yoga wheel properly.
For yoga enthusiasts – 15″ wheel
If you are an enthusiastic yogi, you need a wheel that is one of the bigger sizes. It will offer enough resistance, stability, and control that you need to maintain your balance while rolling. It will also allow you to stretch out your legs properly and offer more support for your back.
The previous guidelines show that a 15-inch wheel is weighty, and there is no room for error when you use it. It's best for experts who have enough control and power in their arms.
If you are looking for an excellent way to tone your body without getting bored from the exercise routines, then you should consider using a yoga wheel.
It is very convenient and easy to use because it supports all of your body parts, from hands and knees to palms and knees.
All you have to do is just place one leg over the other for stretches that can help improve your back muscles and even relieve lower back pain in some cases.