Yoga Wheel Exercises

Yoga Wheel Exercises for Beginners: A Step-by-Step Guide

If you've ever been to a yoga studio, you're probably familiar with common yoga props such as yoga mats, yoga straps, and yoga blocks. However, you might not have encountered the yoga wheel.

This new type of yoga tool is a round prop, usually made of plastic, wood, or a mix of materials, with a diameter of about 12 inches. When placed upright, it can help deepen stretches, improve flexibility, provide a more challenging balance practice, or support for difficult yoga poses.


yoga mat


Benefits Of Yoga Wheels

  • Enhances Flexibility and Core Strength: Provides a deeper, more effective stretch.
  • Suitable for All Levels: Aids both beginners and experts in improving flexibility.
  • Spinal Health: Rolling the spine over the wheel gently extends the back, alleviating tension and promoting spinal health.
  • Posture Correction: Supports back during tricky poses, maintaining correct alignment without straining.
  • Chest and Backbends: Provides stable support for opening the chest and achieving deeper backbends.
  • Improves Daily Posture: Noticeable difference in posture even in daily activities.
  • Balanced Strength and Flexibility: Encourages a balance of strength and flexibility and reduces the risk of injury.
  • Transformative Practice: Consistent use can lead to remarkable movement and overall well-being improvements.

8 Poses To Do With A Wheel

A yoga wheel can enhance your practice by improving flexibility, balance, and strength. You can do eight poses with a yoga wheel to take your practice to the next level.

Yoga Wheel Exercises

Wheel-Assisted Child's Pose (Balasana)

Child's Pose with a yoga wheel deepens the stretch in your back, shoulders, and arms, providing a gentle spinal massage and improving flexibility.

Execution Steps:

  • Get down on the floor, bring your big toes together, and sit back on your heels.
  • Place the yoga wheel before you and rest your hands on it.
  • Slowly roll the wheel forward as you extend your arms and lower torso towards the ground, your forehead resting on the mat.

Wheel-Assisted Downward Facing Dog (Adho Mukha Svanasana)

Enhance the classic Downward Dog pose with a yoga wheel to increase shoulder and upper back flexibility while providing support.

Execution Steps:

  • Start on your hands and knees, placing the yoga wheel under your forearms.
  • Lift your hips towards the ceiling, extending your legs and creating an inverted V shape.
  • Roll the wheel forward to deepen the stretch in your shoulders and hamstrings.

Wheel-Assisted Bridge Pose (Setu Bandhasana)

Using a yoga wheel in Bridge Pose can help open your chest and strengthen your back muscles while providing support.

Execution Steps:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place the yoga wheel under your lower back.
  • Press into your feet and lift your hips, allowing the wheel to support your spine.

Wheel-Assisted Pigeon Pose (Eka Pada Rajakapotasana)

The yoga wheel helps deepen the hip opening in Pigeon Pose, increasing flexibility and reducing hip tension.

Execution Steps:

  • Begin in a low lunge with your right leg forward and bent at a 90-degree angle.
  • Place the yoga wheel under your right thigh.
  • Lower your hips and extend your left leg back, keeping the wheel in place for support.

Wheel-Assisted Fish Pose (Matsyasana)

The yoga wheel in Fish Pose provides gentle support and balance, enhancing your chest opening and upper back flexibility.

Execution Steps:

  • Sit on the mat with your legs extended in front of you.
  • Place the yoga wheel behind your back and slowly lean back onto it.
  • Extend your arms overhead and allow your head to rest on the wheel.

Wheel-Assisted Hero Pose (Virasana)

Using a yoga wheel in Hero Pose helps to alleviate tension in the quadriceps and improves posture by gently opening the chest and shoulders.

Execution Steps:

  • Kneel on the floor with your knees together and your feet apart.
  • Sit back between your heels, placing the yoga wheel behind you.
  • Lean back onto the wheel, extending your arms overhead for a deeper stretch.

Wheel-Assisted Lizard Pose (Utthan Pristhasana)

The yoga wheel can help deepen the stretch in your hips and hamstrings in Lizard Pose, improving flexibility and balance.

Execution Steps:

  • Start in a low lunge pose with your right leg forward and your hands on the inside of your right foot.
  • Place the yoga wheel under your right thigh.
  • Then, lower your hips and extend your left leg back, using the wheel for support.

Wheel-Assisted Crow Pose (Bakasana)

The yoga wheel provides support and stability in Crow Pose, helping to build arm strength and balance.

Execution Steps:

  • Begin in a squat position with your feet close together.
  • Place the yoga wheel before you and rest your shins on it.
  • Lean forward and place your hands on the mat shoulder-width apart.
  • Shift your body weight onto your hands and lift your feet off the ground, balancing on the wheel.


Incorporating a yoga wheel into your yoga practice can significantly enhance your flexibility, strength, and balance. These eight poses offer a great way to reap the full benefits of using a yoga wheel, making your yoga sessions more dynamic and supportive.

Frequently Asked Questions

How Do I Choose The Right Size Yoga Wheel?

Yoga wheels typically come in three sizes: small, medium, and large. Choose one based on your height, flexibility, and the specific poses you plan to practice.

Is Wheel Pose Safe?

Wheel Pose can be tough on your wrists, depending on your body and muscle strength. This Pose puts a lot of pressure on your wrists when they're fully extended and pressed against the mat. Since we don't use our wrists this way in daily life, many people need to build up their strength to avoid the risk of strain or injury.