Thought Patterns

Properly Utilizing a Yoga Wheel With Your Poses

If you’ve stepped foot in a yoga studio lately, you’ve probably noticed all the different types of equipment and props that are used. Straps, blocks, mats, blankets, bolsters, they all have their own set of benefits and uses. Read on for tips on properly utilizing a yoga wheel.

There’s a new prop that’s making a lot of noise in the yoga community for its versatility — the wheel. Sure, this isn’t something that’s new to the world, but more yogis are finding creative ways to get the most out of the wheel in their exercises. 

For the most part, men are a lot less flexible than women — which is why yoga should be a part of every man’s day. I’ve heard it from men all around the world, one of the main reasons they avoid yoga is because they think it’s too difficult or they’re not flexible enough. 

Well, that shouldn’t stop anyone. Not only will you get more flexible and better at your poses as you go on, but you will find that there will always be props there to help support your poses. 

The yoga wheel is a rather new prop to yogis around the world, but it’s such a simple idea. When set upright, the yoga wheel can assist with holding poses, deepening stretches, and challenge your balance and coordination with certain poses. 

The wheel is typically 12 inches in diameter but can be found in different sizes. 

Here are a few ideas when getting started with a yoga wheel, as far as some poses are concerned. 

Child’s Pose

This is a classic pose for yogis, but the wheel will show you how to get the most out of it. It’s known as a restful pose that will target your lower back, hips, and thighs. Using the wheel in this pose will give you the added benefit of stretching your shoulders and chest areas. 

For the child’s pose, you’ll want to kneel on the floor with your big toes together and sit your butt on your heels — keep your knees a minimum of shoulder-length apart. With the wheel ahead of you, place your hands on it and start to roll forward with the wheel. 

Make sure you inhale before you start the roll, and exhale as you roll. You’ll want to stop rolling when your belly is between your thighs, keep your arms on the wheel. You can rest your head on the mat as you hold for at least 4 breaths. 

Reclining Easy Pose

This is another easy pose that can see added benefit with the yoga wheel. In fact, the pose is actually called the easy pose. 

In this pose, you will sit cross-legged in a seated position with your back straight. Place the wheel behind you so it sits up against your back — parallel to your spine. Keep your hands on your knees with your palms out, slowly closing your eyes as you recline back on the wheel. 

As a result, you’ll notice your chest open up and the tension between your shoulders being relieved. The wheel allows you to take the easy pose and hold it with your chest open. Feel free to stay in the pose as long as possible, but hold it for at least 5 breaths. 

Lizard Lunge

Lastly, we have a little more advanced pose that you can enhance with the yoga wheel. Lunge poses are very popular among yogis due to targeting the quads and hip flexors, but also helps to open the hips and strengthen your lower body overall. The wheel will help take the lizard lunge to the next level by adding a level of balancing difficulty. 

To begin this pose, you’ll want to pretend like you’re proposing for marriage by getting on one knee with the other knee bent, keep your foot flat on the ground. With the yoga wheel behind you, lift your bent knee and place your foot on the top of the wheel so your leg is extended behind you. 

From here, inhale and exhale as you lean forward, placing your hands on the mat under your shoulders. This will be difficult to balance for beginners, but practice makes perfect. 

You can that by properly utilizing a yoga wheel, it’s a great tool for men looking to get the most out of their yoga poses!