Yoga wheels are an essential tool for advanced yoga practitioners looking to take their practice to the next level. Not only do they improve flexibility, but they also help you find a deeper connection with your practice.
With a yoga wheel, you can open up your back, chest, and hips, as well as create a stronger connection with your core. This step-by-step guide will show you how to use a yoga wheel properly and safely so that you can get the most out of your practice.
From proper alignment and form to the many poses that you can do with a yoga wheel, you’ll be able to get the most out of your wheel and experience a whole new level of yoga.
Preparing Properly for Using a Yoga Wheel
Before you even use a yoga wheel, there are a few things that you should do. First, you should make sure that you have a yoga mat that is clean and free of debris, especially if you’re planning on using your wheel outside.
Be sure to wipe down your yoga mat with a clean and disinfecting yoga mat cleaner to remove dirt, grime, and any bacteria that may be lingering.
If you’re using your yoga wheel outside, you’ll also want to be sure that you have a yoga mat that can stand up to the elements. You can find yoga mats that are made specifically to withstand outdoor elements and are weatherproof.
This can be especially useful if you’re practicing in the spring or fall when the weather can be particularly unpredictable. You may also want to make sure that you have ample space to use your yoga wheel.
Depending on the pose that you’re in, you may need plenty of space around you for other people to move comfortably around you. Be sure to have enough space so that you don’t hit or kick anyone, and if you’re practicing outside, you don’t end up bumping into anything such as tree branches or bushes.
Tips for Proper Alignment and Form
One of the most important aspects of using a yoga wheel is proper alignment and form. When you’re using a yoga wheel, you want to be sure that you’re in the right alignment at all times in order to protect your body, avoid injury, and get the most out of each pose.
Your head should be in alignment with your spine, looking straight ahead and not down at the ground. Make sure to keep your eyes open and breathe deeply as you go through each pose.
Your shoulders should be relaxed and rolled back. You don’t want them to be rolled up towards your ears. Make sure that you’re not hunching your shoulders up towards your ears, but rather that you’re keeping them relaxed and loose as you go through each pose.
Your back should be straight and not arched. You don’t want to be completely flat, but rather slightly curved. Make sure that you’re always contracting your glutes to keep your pelvis aligned and your spine straight.
Your hips should be in a neutral position. You’re not going to have your hips completely open and rotated out, but rather neutral with a slight rotation inward. Knees – Your knees should be aligned with your feet.
Your knees shouldn’t be bent and rotated towards your toes, but rather placed directly under your feet. You may find that your knees want to come in towards your toes as you get deeper in your poses, but try to keep them in line with your feet.
How to Warm Up with a Yoga Wheel
Before you start to do any poses or exercises with a yoga wheel, you’ll want to make sure that you’ve properly warmed up and stretched. This is especially important if you’re using a yoga wheel outdoors because you don’t have the same level of control inside as you do indoors.
There are a few ways that you can properly warm up with a yoga wheel.
1. Balancing Tree
Begin by balancing on one leg and placing the yoga wheel underneath the opposite foot. When you feel ready, switch legs and place the yoga wheel under the other foot. Make sure to keep your leg as straight as possible and your foot flexed.
2. Chair Pose
Start in a standing position with your feet slightly wider than hip-width apart. Place the yoga wheel underneath one foot and bend your knee, keeping your foot flexed. Make sure to keep the rest of your body straight and tall as you go through this pose.
Different Poses you can do with a Yoga Wheel
There are a variety of poses that you can do with a yoga wheel. You can use the yoga wheel to target different muscles, open up different parts of your body, and increase your flexibility. A yoga wheel is a great tool that can help you advance your practice to the next level and find a deeper connection with your yoga practice.
1. Hip Openers
These poses help to open up your hips and stretch out your inner thighs. You can either use the yoga wheel by itself or place a strap around one foot and place the yoga wheel under the opposite foot.
2. Bridge Pose
This pose opens up your chest and stretches out your shoulders and upper back.
3. Thread the Needle
This pose is great for your lower back and stretches out your entire backside.
4. Spinal Twist
This pose is great for stretching out your chest, shoulders, and back.
Incorporating a Yoga Wheel into your Practice
Once you’ve gotten through all of your yoga poses, you’ll want to make sure that you incorporate a yoga wheel into your practice. You can use the yoga wheel to stretch out your chest, shoulders, and back.
Start by lying on your back and placing the yoga wheel underneath one foot and your other foot on the ground. Make sure that your entire body is relaxed and that you’re breathing deeply. You may want to use a yoga strap in this position to help you with the stretch. Repeat the same pose with the other foot and foot placement.
You can also use the yoga wheel in spinal twists to help you find a deeper stretch. Start in the same position as the first pose and use the yoga wheel to help stretch out your back.
How to Cool Down with a Yoga Wheel
After you’ve completed your yoga practice or session with a yoga wheel, you’ll want to make sure that you end your practice properly by cooling down. It’s important to cool down after your practice so that you don’t get dizzy or nauseous. If you’re using a yoga wheel, there are a few different ways that you can cool down.
1. Legs Up the Wall
Start in a seated position with your back against a wall. Slowly lift your legs up the wall, keeping them straight. You may want to use a yoga strap in this position.
2. Eagle Arms
Start in a seated position with your arms stretched out in front of you. Slowly bend your arms and bring them behind your back. Be careful not to round your shoulders.
Practicing yoga can be an incredibly rewarding experience that can help you find a deeper connection with your body and mind. Using a yoga wheel can open up your practice and allow you to find new poses that you may not have been able to do before.
Yoga wheels are an essential tool for advanced yoga practitioners who are looking to take their practice to the next level and open up their bodies. With a yoga wheel, you can open up your back, chest, and hips, as well as create a stronger connection with your core.
This step-by-step guide will show you how to use a yoga wheel properly and safely so that you can get the most out of your practice.