How To Use A Yoga Wheel

How To Use A Yoga Wheel

If you’re just starting out with yoga or you’ve been practicing it for a while but you’re battling to maintain poses for longer, a yoga wheel can help you become more stable. It’s also ideal to use if you lack flexibility as it helps you perform better during your yoga sessions.

What, exactly, is a yoga wheel? A yoga wheel is more than just a trendy accessory. It’s a round, hollow yoga prop that helps you to stretch. 

Read on to find out everything you need to know about yoga wheels, how to use them, and why you should add them to your must-have yoga accessories before your next yoga class

What Is a Yoga Wheel Used For? 

What Is a Yoga Wheel Used For? 

There are many essential uses for a yoga wheel. These include the following:

  • They help you gain a more comfortable stretch. Yoga wheels come in various sizes to accommodate your body and help you feel more comfortable stretching.
  • They massage your back. A yoga wheel contours to the curves of your spine, which makes it ideal for when you want to click or massage your back.
  • They alleviate muscle tension. It’s not just your back that can benefit from you using a yoga wheel. You can stretch your shoulders, and in so doing release tension that’s in your neck and head. A simple exercise is to roll the yoga wheel onto your upper spine and reach your hands upward so that you hold the wheel behind your head. 
  • They tone your body. Using a yoga wheel can help you to tone various parts of your body, depending on how you choose to use it. For example, if you want to tone your glutes as well as muscles in your lower body, you can do this in the following way: 
  1. Start in a standing position. 
  2. Bring the yoga wheel closer to you so that it faces your right inner ankle. 
  3. Put your left foot lengthways on the yoga wheel. 
  4. Roll it away from your ankle. As you do this, bend into your front knee. 
  5. Make sure you keep your glutes engaged. 
  • They improve your balance. Whether you’re a beginner or an advanced yoga enthusiast, it’s not always easy to maintain the correct balance required to master a yoga pose. Having a prop such as a yoga wheel handy can help you to gain better balance and alignment.
  • They ensure you hold a pose for longer. It’s not always easy to maintain a difficult yoga pose for as long as you should, so a yoga wheel can help you by engaging your muscles for longer.  

Can You Get Hurt By Using a Yoga Wheel? 

Can You Get Hurt By Using a Yoga Wheel? 

Although a yoga wheel is beneficial in many ways, you should be careful with it. You could injure yourself if you don’t use it correctly.

  • If you use a yoga wheel without developing your flexibility and strength, this could cause you to use it incorrectly, such as by not keeping it aligned with your back. This could lead to muscle strains and injuries.
  • If you suffer from certain health conditions, such as back injuries, you shouldn’t use a yoga wheel. Always consult your doctor if you have a health condition so that you ensure you use a yoga wheel safely.
  • If your yoga wheel is a bit too hard, this can be painful to use. Choosing a yoga wheel that has bumps on its exterior can be more soothing for your back.  

Five Exercises To Try With A Yoga Wheel

If you’re a beginner, you might wonder how to get started with a yoga wheel. Here are some exercises that will help you reap the benefits of using a yoga wheel immediately.

Simple Spinal Stretch

Simple Spinal Stretch

This is an easy way to start using your yoga wheel. It will help you to stretch out your back after a day of sitting in front of your computer.  

  • Start by sitting upright. Keep your knees bent. 
  • Carefully place a yoga wheel at the base of your spine. 
  • As you exhale a breath, gently roll your back onto the wheel. 

Warrior I Pose

This yoga pose builds strength in your legs, arms, and shoulders. Using a wheel to help you achieve this pose will help you to gain better stability and boost your flexibility. 

  • Stand with your feet hip-width apart. 
  • Roll the yoga wheel towards you. 
  • Inhale and step back, putting the front part of one of your legs on the wheel. 
  • Stretch forward with your front leg bent at the knee. You want your toes to be in line with your fingertips. 
  • Bend your front knee so that it’s at a 90-degree angle. 
  • Move your other heel so that your foot is at a 45-degree angle to the side of your yoga mat. Keep your left heel aligned with your right heel.
  • Feel the pull of your muscles as you pull your lower belly inwards and upwards. 
  • As you exhale a breath, turn your torso so that your pelvis becomes parallel to the floor. 
  • Move your shoulders away from your neck, bringing your arms up with your hands so that your palms face each other above your head.

Wheel Pike

This is a great pose to do with your yoga wheel because it tones your abdominal muscles. It’s effective for strengthening your core.

  • Sit with your feet hip-width apart and your wrists beneath your shoulders. Make sure your wrists are aligned. 
  • Lift one leg at a time onto the yoga wheel. 
  • Adjust your position until the top of your shins are on the wheel and you’re in a plank position. 
  • Roll the wheel forward. As you do this, shift your weight more into your hands. 
  • Let your glutes reach upwards in an inverted “V” shape. This will engage your core. 
  • Don’t let your hips move down or your back to become curved. 
  • As you roll the wheel forward and backward, breathe in sync with your movements. 

Child’s Pose

Child’s Pose

This pose opens your shoulders and chest. It’s also great for stretching your lower back.

  • Sit with your hands and knees on the floor. Ensure that your knees are hip distance apart. Your big toes should touch each other. 
  • Position the yoga wheel between your knees in front of you. 
  • As you breathe out, lean your body forward, hinging from your hips.
  • Roll the yoga wheel to the front of you so that your stomach touches your thighs and your arms are extended in front of you.

Fish Pose

This is a more advanced yoga pose but using your wheel will enable you to better achieve it. The fish pose stretches your shoulder and spinal muscles.

  • Sit on your yoga mat with your legs in front of you. Keep your torso straight. 
  • Place your palms beside your hips. 
  • Put your yoga wheel behind your back, making sure it’s properly aligned with your spine.
    Take a deep breath, and as you release it lean your back and extend your spine along the wheel’s exterior. 
  • Raise your hips from the ground. This will stretch your shoulders and spine.
    Lean your head and neck on the wheel. 
  • Keep your arms at a distance from your body. You can also keep your arms open wider if you need an easier way to maintain your balance. 

Related Questions 

Where can you buy a yoga wheel?

Where can you buy a yoga wheel?

You can purchase a yoga wheel online, such as on sites like Amazon, or in stores like Walmart and REI. Read our guide, ‘The Best Yoga Wheel For Beginners’ to get a list of the most effective ones. 

What size yoga wheel should you buy?

Yoga wheels come in different sizes. The average width is five inches. However, one that’s about six or more inches in width is ideal if you want to achieve more stability during advanced yoga poses


If you want to improve your flexibility and posture, you should invest in a yoga wheel. This prop can help you to tone your body, relax your back, and help you achieve advanced yoga poses with greater ease.

In this guide, we’ve featured some good reasons why you should splurge on a yoga wheel as well as provide you with easy exercises you can try to get started with it. 


Leave a Comment

Your email address will not be published. Required fields are marked *