What Is A Yoga Wheel?

A yoga wheel is pretty much exactly what it sounds like - a circular prop that you can lie on either forward or backward and roll underneath your body. Its primary purpose is to help you achieve advanced yoga postures and poses that require the support of a prop of this size. Different postures may require different size wheels, but generally, one size can help accommodate a large range of different poses so you only really need one.

The wheel is designed to address particular physical problems and challenges centered around the spine. If you have back pain or stiffness, rolling around on a yoga wheel can help relieve these issues. Consider the circular shape of the prop, and how lying your back on it will emphasize the natural shape of your body when you relax. The front of your body will open up and allow you to fully stretch out. This is especially beneficial for anyone who has bad posture and finds themselves sitting or standing in a hunched over position where the chest is closed and the shoulders slumped in.

Staying in this position can cause back, neck, and shoulder pain, but a yoga wheel can help alleviate these problems. Simply use the wheel to lie backward, and bring the chest and shoulders back to a fully prone position. These areas, along with the abdomen and hip flexors, become stretched out to reduce pain and stiffness.

Why Use A Yoga Wheel?

Yoga Wheels are all over social media and becoming one of the most popular yoga accessories today. Perhaps you've used one before, but if you haven’t, this versatile and useful prop can appear somewhat intimidating at first glance. Have no fear - the yoga wheel is quite easy to use and can help to improve flexibility and strength when utilized during a yoga class or any type of fitness routine.

Incorporating props into your practice is a tried and true method to expand on an existing yoga practice. Each one offers specific benefits to increase mobility and offer greater stability, but the yoga wheel is unique amongst other props. You can find them in various sizes, each one designed to fulfill a specific purpose. When included in your practice they can help bring about a whole new range of movement and physical advantages. Best of all, a yoga wheel can expand your yoga regimen and allow you to succeed with poses that you may not have tried yet.

Does A Yoga Wheel Help Back and Spine Pain?

A yoga wheel can offer a convenient and effective way to massage the back and spine without fear of injury. Best of all, the impacts of that massage can be as hard or soft as you wish, depending on how you lie on the wheel. As a result, the full length of the spine can feel the benefits of the a deep stretch as you slowly roll back and forth.

It’s an unfortunate reality that many of us have bad posture, and that we tend to ignore that posture until we're feeling the agonizing impacts of our tendency to sit hunched forward at our desks all day. Sitting on a couch in a rolled forward position can also have devastating effects on the neck, back, shoulders, and spinal column. A yoga wheel can reverse these effects and eliminate the pain and discomfort that comes with sitting at a desk all day or remaining stationary for lengthy periods of time in a position that just isn't good for your back.

Poor posture is about undue pressure being placed on your body. That leads to the muscles in the back and shoulders, as well as the spine, becoming strained to the point of discomfort. This discomfort can soon become very painful and lead to chronic pain issues in the lower to middle back.

A yoga wheel can alleviate these problems without requiring a lot of time using the prop to feel the relief you seek. Just lying on a yoga wheel for five to ten minutes every day can reverse the strain on the muscles and spine caused by poor posture and a slouching position as you sit. The body automatically mimics the curved shape of the wheel which helps to realign the natural curvature of the spine and allow the shoulders to fall back into the proper natural position. These can both correct the posture and bring relief through the release of tension.

But while these are just some of the enticing reasons for having a yoga wheel in your home, the benefits of this prop for use in your regular practice include assisting you in reaching certain postures such as backbend, bridge pose, and other poses that focus on opening up the heart and chest.

Yoga Wheel Poses

There is a myriad of poses that you can choose to do with a yoga wheel for better balance and stability. These poses can also help to improve your flexibility and deepen your practice. You may even be able to reach goals that you thought were unattainable until now.

Here are a couple of poses you may want to try with your yoga wheel to improve balance and stability:

Seated Hero Pose

Take your hero pose to a whole new level as you open your body and use the support of your yoga wheel to achieve a backbend you may not have felt comfortable with up until this point. This pose is also a great way to stretch the ankles, knees, and quads. To begin, adjust your knees apart from one another in a manner that is comfortable for you. Don't push yourself too much – merely bring them as far away or as close as you wish. Sit down in between the heels of your feet and roll slowly back against the wheel so that your spine is in contact with the curved surface throughout the full length of your back. Reach your arms past your shoulders and head and stretch.

Bridge Pose

This pose can help to increase your strength and balance all in one challenging movement. This is achieved by taking the tried and true Bridge pose and adding in a little workout for your hamstrings. Start by lying flat on the floor with knees bent and arms by your sides. Then step on the yoga wheel from this prone position. Bring the wheel close to your buttocks and hold it in place as you position your feet where they belong. Once you're secure, you can let go of the wheel and start to roll it forward by extending your legs out. Be sure to inhale as you move the wheel forward and exhale as you roll it back towards you.

Poses aren't the only thing you can do with your yoga wheel. Try these stretches to get the most out of this exciting prop:

Lunge Stretch

Place the wheel under the front of your thigh to stretch the hamstrings with maximum support or place it under your shins to get in a nice long stretch of your quads. Either way, this is a stretch that relies on the yoga wheel to bring proper support while allowing for a deep stretch that is not too challenging to perform.

Extended Shoulder Stretch

Another option for those who are seeking a low-impact stretch that focuses on the back and shoulders. This stretch is good for anyone trying to correct the pain and discomfort caused by poor posture, or attempting to release the tension that can accumulate in the shoulders and back. Simply lie on the wheel and slide yourself forward until your torso rests on the floor. Extend your arms out push down firmly while bringing your legs up. Be sure the wheel is kept under your abdomen. Breathe in and breathe out and hold the stretch for 10-15 seconds.

How can you incorporate yoga props in a fun way? Remember, props are there to help you achieve your goals. You can use them to give yourself more support or to bring the floor to you. Sometimes a pose is too hard when you’re starting out. Even simply trying to touch the floor from a kneeling or standing position can be challenging. A prop such as a block or yoga wheel can make reaching the floor easier. You can use these props to make an old pose that you've done time and again into something more challenging and exciting.