10 Best Yoga Wheel Exercises - How To Use It

Yoga wheels are the bread and butter in the yoga community. If you’re just a newcomer, you’ll probably not get it because you haven’t done it yourself.

For most yogis, yoga wheels are a must-have in a yoga session. It offers multiple uses that are all beneficial on their end, from therapeutic and restorative powers for the back to releasing tension in front of the body, and supporting them safely to move onto deeper and, for sure, rejuvenating poses.

Yoga wheels are the new trend that you will apply for the rest of your yoga journey.

Whether you have been with it for quite some time now, haven’t heard of any, or somewhere in between, let’s all take a closer look at what kind of this yoga prop is, what it offers to the body, and see if we can incorporate these infamous yoga wheel exercises, how to use it to our regular yogic practice. Chop-chop!

By the way, if you have never shopped for yoga trapeze, then learn why the weight matters and how well it works here.


What are yoga wheels?

The yoga wheels, also known as back rollers, are a rounded yoga prop used to release muscle tensions, stretching, and back massage. It’s made of plastic or wood frame with a foam surface– intentionally designed to support build core power and improve one’s balance.

Who needs yoga wheels?

Everyone who practice yoga needs it… why? Let me explain it to you.

As yogic poses get more and more intense, you must release that physical discomfort and tensionsto become ready for the next poses. This is where yoga wheels shine because it really does offer you a calming effect after supporting you carry out the pose. It’s like your pal supporting to perform your goals throughout.

On the flip side, if you don’t do yoga, you can still use yoga wheels for support if you slouch a lot or do experience unwanted back pains and some physical discomforts…

However, this is not the legit to substitute for a back or neck pain treatment.

If you suffer from back or neck pains, previous back fractures, osteoporosis, whiplash, or falls in between, consult your doctor before actually diving into this self-treatment with yoga wheels.

What are the benefits of yoga wheels in a yoga practice?

As we all know, a yoga practice refreshes both mind and body– unleashing that deep focus within your self. For the ultimate yogic experience, a western yoga instructor came up with an item that is perfectly made to increase your yogic potential, whether you’re a newcomer or a seasoned pro.

Ever since its advent, the yoga wheels have been over-hyped across the world. The more you complete successive yogic poses (with the help of yoga wheels), all the more you’ll experience great benefits that yoga promises.

Do yoga wheels comes with different sizes?

The yoga wheels or back roller comes in a small, med, and large sizes and is expected to withstand up to 500pounds. The small wheel is typically used to massage target areas, medium functions better in toning poses, and large are suited for improving one’s balance.

A yoga wheel only weighs 4 pounds (depending on the surface and some add-ons, like yoga straps, etc.), it is a handy and convenient prop to bring with you from one studio to another.

Do yoga wheels improve back pains?

Users claimed that it’s not only appealing to the eyes but also highly beneficial for supporting postures and restoring back-pain discomforts. Leaning on a yoga wheel while having a back massage is proven to help release the spine’s tension, leaving an improved and developed posture.

What are yoga wheels used for?

The yoga wheels are made of well-thought materials and designs, all for the reason of supporting you get onto deeper poses hassle-free, quickly, and safely.

What’s the best feature of yoga wheels?

*Drum rolls*… the flexibility! There are no limitations to what you can do with the yoga wheel. You can come up with fun ways to execute your ‘regular poses’ with your new yoga prop.

Just remember to take it slow and, ultimately, don’t overdo it– yoga is about self-discovery and growth. And that doesn’t happen in a single snap, because it encompasses patience, extensive research, and self-discipline.

At this point, it’s high time to refresh and incorporate your yoga routine with the ten best yoga wheel exercises.

10 Best Yoga Wheel Exercises & How to Use It

Yoga Wheels Exercises

1. Plank (Phalakasana)

Yoga wheels will level up your regular plank pose by energizing your muscles twice as hard. This pose targets one’s core. Take note to start with 10 secs and slowly increase the hold time up to 60 secs.

  • Kneel on your yoga mat and grab the yoga wheel on both sides.
  • Ready your abdominal muscles, once stable, extend both legs of the floor.

2. Leg Lifts (Anantasana)

This pose targets one’s buttocks, core, and arms. Repeat this 10-50 minutes then switch sides

  • Place the yoga wheel below your left shin then slowly lean on the yoga wheel with your left leg.
  • Gently place your hands on the floor below the shoulders, engage your core.
  • Breath out as you lift your right leg, breathe in as you lower it down.

3. Low Lunge with Quad Stretch (Parivrtta Anjaneyasana)

Hold this position for 5-10 full breaths then switch sides.

  • Remain in a low lunge position with your back knee off the floor and leg stretched.
  • Place the yoga wheel between your legs, lean against the yoga wheel with your thigh, gently lift your back foot off the floor.
  • Once stable, bend the back knee, reach it with your hand, raise your tose and hand up to the sky.

4. Half moon (Ardha Chandrasana)

This pose is an excellent example of how straightforward yoga wheel to use as bolster or block if you need to bring the floor closer to you.

  • Place the yoga wheel in front of you. Lean your torso forward and slowly open one leg to the side.
  • Place your hand towards the yoga wheel as you would normally do on the floor.

5. Supported Full Pigeon (Kapotasana)

Hold this pose for about 5-10 breaths.

  • Rest on your heels with feet slightly apart and the yoga wheel behind your back, lift your hips off the heels.
  • Roll the yoga wheel between your feet, then slowly place your body on the wheel.
  • Once stable, raise your arms overhead and reach the wheel with your hands.

6. Child’s Pose (Balasana)

Incorporate a yoga wheel in extended Child’s pose to enjoy the added benefit of a shoulder opener. Hold this pose for about 5-10 breaths.

  • Begin on your hands and knees, place the yoga wheel between your knees in front of you.
  • Extend your knees until they are apart and invite your toes to touch.
  • Breathe out, roll the wheel forward, and lean with your torso until your abdomen feels your thighs and arms extended forward.

Also read: How to do Child Pose

7. Gate Pose (Parighasana)

Hold this pose for about 5-10 breaths, then switch sides.

  • Begin in a Table Top Pose (Bharmanasana) with your knees and hands on the mat.
  • Stretch your right leg out to the side and rest it towards the yoga wheel.
  • Remain your hips squared and roll slowly to the right.
  • Once stable, straighten your tose and bring your left arm overhead, then bend to the right.

8. Splits Prep (Hanumanasana)

With the help of a yoga wheel, it will open your hip flexors and hamstring enabling you for a full Split Pose. Incorporate this pose with a power-building yoga wheel exercises, and notice your growth. Hold this pose for about 10-15 minutes each leg.

  • Begin in a Low Lunge Pose (Anjaneyasana) while your right leg extended and the back knee’s kissing on the floor.
  • Lean the front tight on the yoga wheel and start lifting your front right foot from the ground.
  • Hold the yoga wheel with your hands on both sides.

9. Lying Side Stretch

Hold this pose for 5-10 breaths.

  • Begin in a kneeling position, reach the yoga wheel, and place it at the outer edge of your right thigh, hold the yoga wheel to keep it steady.
  • Gently lean on the yoga wheel with your body, once stable, extend both legs straight.
  • Place the bottom forearm on the mat for additional balance or stretch both arms overhead for a better stretch on your left side.

10. Passive Standing Forward Bend

Hold this pose for about 5-10 breaths.

  • Start in a standing position, place the yoga wheel between your feet.
  • Breathe out and start to rest from your hips until your head arrives on the yoga wheel.
  • Curve your arms around the yoga wheel if that feels easy on your end.
  • Keep your knees extended as much as needed; this pose is about releasing your back rather than straightening your hamstrings.

Yoga Wheels Buying Guide At A Glance

There are several things to inspect before adding that yoga wheels to the cart, all because it will be a training tool that will support you for a long time. Here’s what to consider to make up your mind:

Size & Weight Capacity

It’s necessary to find the right size for the yoga wheel so that you can perform the yogic exercises correctly and safely. Your height and weight measurements can help you determine the best size for you; however, inspect the weight capacity of your yoga wheel before adding it to the cart.

Decorative Preferences

Modern manufacturers of the yoga wheels come up with a unique touch. In other words, you can order a yoga wheel that completely resembles your preferences regarding the outer surface of the item. You can choose your designs, colors, shapes, and patterns for the yoga wheels.