Best Yoga Wheel Exercises for Beginners

Managing a healthy core is essential. With time we lose healthy posture due to the daily needs of a life used mostly in the seating pose. One of the good ways to stop a decline in overall fitness is to develop a strong core. This can be accomplished in a variety of ways with the use of simple exercise tools such as the ab wheel or workout wheel. The ab wheel has long been a staple for everyone looking to improve their shape or increase strength. 

What Is a Yoga Wheel?

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A yoga wheel is also an important part. It is made from either plastic or wood, it is a circular, hollow object used as a prop to improve yoga practice. This exercise wheel is helpful whether you have been practicing for years or you have never done yoga before.

You will find a deepening in your practice if you would like to take it there, or you can utilize it as balance if that is more of what you require.

It is incredibly handy, so any practitioner can get what they need by using it. There are also different sizes of yoga wheels, making it even easier to get a wheel that is perfect for practice.

Bigger wheels are best for practitioners with height, also for those looking to go a little deeper into some posture especially, in heart-opening positions or backbends. Small or mini yoga wheels are the best wheels, to begin with if you are new to yoga. For those who do not wish to go quite as deeply into this pose, mini yoga wheels are the best way to ease into it.

These wheels help with flexibility for beginner practitioners. They can also be utilized more for massages, focusing sore or tight muscles in the same fashion as foam rollers.

How Do You Use a Yoga Wheel?

The range of things you can perform with a yoga wheel is specifically endless. Though they have a strong reputation for helping heart openers and backbends more accessible and also deeper when required.

They also play a major role in helping with handstands, core work, forearm stands, and other inversions.

As a beginner, using the yoga wheel can offer a great deal of help along with the spine. When kept underneath the back, the wheel can roll along with the spine to slowly massage it, making you safely open through the whole front of the body.

This provides you a good stretch while also make you help, you will have to worry about deeper than you would like. For advanced and intermediate practitioners, the wheel is incredibly helpful in deepening backbends while keeping body support.

There are also more fun ways to utilize the wheel while working on inversions. You might use it for roll support, forearm stand it to the wall to utilize during handstand practice.

There are also helpful ways to use the wheel for core muscles work in plank and various postures. The ideas are limitless for using the yoga wheel. It is simple to get creative, and even make up your exercise depending on what works great for the body.

Yoga Wheel Exercises for Beginners

There are different ways to become creative with the yoga wheel. The wheel is very diverse that while it can be utilized to create postures more convenient for beginners, the exercise is easy to adjust for extra superior practitioners aiming deeper.

Hee are wheel exercises for beginners:

Massage Through the Spine

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  • Lean back on the yoga wheel, in a variation of bridge pose or seated pose with the soles of feet placed.
  • Take some time to slowly rock back and forth over the wheel, making it roll up and down by your spine.
  • This movement helps to lengthen your back muscles, level the spine, and open up from the front body, the best movement if you sit at a desk all day.


Core Work in Plank

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  • Form a plank position, you can rest the one-foot top at a time on the wheel for some breaths. After you give time with both feet on the wheel, you can have both feet upward at a similar time.
  • This included height from the legs makes plank an even extra challenging pose. There is also more combined core work in trying to balance the wheel as it rolls backward and front.


Shoulder Stand to Plow Pose

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  • The small mini wheel can work as the best support under the low back in the shoulder stand. Using the wheel here can make you have more length and raise from the spine, especially as you start to work your way on into the plow pose.
  • For experts, the bigger wheel can assist to get you deeper into the position by rolling up further up to the shoulders as you accumulate the hips on the shoulders.


Overhead Triceps Extension

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Targets: the back of the arms

How to do it?

  • Begin with the comfortable seated pose.
  • You can also combine this move with the toes pose to get the extra stretch in the calves and feet.
  • Grab a yoga wheel and hold it behind your head with elbows pointing upward.
  • Breath out as you raise the yoga wheel until the arms are completely stretched. Take breathe in and lower the yoga wheel down.

How Long:

Aim for 10-15 reps.


Open Shoulders Extended

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It is the best beginner’s stretch and helps with the shoulders and back. Many people spend more time closing their chests and rounding shoulders. Think about how your body looks when you’re driving, eating, using a smartphone, and sitting at a computer. These everyday tasks take up more time and focus that we don’t realize the length of time that goes by when we are in this pose. This pose is best for undoing all that develop back and shoulder tension we get in days. This pose will help to improve the posture, boost back flexibility, and increase the motion range in shoulder joints. Be more mindful when doing work with this body part and stop if you get any unusual discomfort in the lower back and spine.

How to do it?

  • Lay on the wheel and safely slide the torso front so, it comes to rest over the floor to get into this posture.
  • Stretch the arms out in the front direction, pushing the hands strongly into the floor.
  • Gently get legs up while ensuring the wheel is firmly holding in place under the abdomen.
  • Try to relax the shoulders and make the upper and center back open. Breathe in and out and hold this point for 10 breaths.


Build Core Strength

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This is another pose for beginners to perform with the wheel, it increases strength and stretching. A strong core is important for strong yoga practice. As with the previous pose, regular increasing core strength will help to ease back pain and provide the body to balance in more advanced yoga forms and poses. With the help of a yoga wheel, you will intensify the plank pose, providing stronger core exercise.

How to do it?

  • Begin by kneeling over the floor with a yoga wheel back of you.
  • Next form plank position elevating one foot at one time to rest on the wheel. You may put one foot over the top of the other if it is more convenient.
  • Once in the position to engage the core and legs to hold the wheel and body in place. Manage a straight back while in this pose.
  • If you wish to make the exercise more challenging, you can try to do mountain climbers by raising one foot and getting the knee in towards the chest, keeping it back over the wheel than repeating on the other side.
  • Make sure not to lose your balance while performing these workouts.
  • Hold this pose for 30-seconds and then do it again some time at a place you are safe with for an extreme core exercise.


Intermediate Stretches

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This yoga pose helps to stretch the chest, back, and spine. It is excellent yoga for beginners to increase shoulders and healthy back. Backbends help to open the heart and using the wheel provides safety to increase stretch and backbend.

How to do it?

  • Begin by sitting feet flat over the floor and wheel back of you.
  • Carefully lean back on the wheel, taking your arms up and on your head.
  • Once the wheel is placed comfortably under the spine, lengthen legs and point toes out, while placing feet flat over the ground.
  • Hold this position for 30-seconds or till you feel you have done a good backstretch.


Assisted Plow

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It is the Plow pose, one of favorite yoga position, but made even better by the extension of yoga wheel. This yoga helps to improve blood flow and circulation in the whole body. The addition of a yoga wheel helps to obtain a deeper stretch by opening shoulders, upper back and stretch further during this position.

How to do it?

  • Begin by lying over the back with feet and legs in the air, position the wheel underneath butt as performed.
  • Slowly shift hips into the air and roll the wheel further into the back.
  • If you can do this, keep doing move carefully, feet above your head while holding the edges of the wheel for support.
  • Hold this position for 30 seconds.


Advanced Stretches

Pigeon Pose

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The Pigeon pose is another deep backbend that performed better with wheel assistance. It is an invigorating and challenging pose, that opens up the whole front part of the body, stretching abs, chest, thighs, and hips. It is probably the hardest backbend position you can perform with the yoga wheel so do only if you are comfortable with backbends in common. But once you become an expert in it, your spine and back will.

How to do it?

  • Begin with kneeling over the ground with the wheel between feet.
  • Mindfully lean backward focusing arms up and on the head and try to reach the yoga wheel back of you.
  • Grab either side of the wheel and walk your hands around it till your head comes near the floor. If you feel any pain when trying to get to this point, please do not go further.
  • Hold this position for 30-seconds or until you feel you had a good backstretch.


Assist in Headstand

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With backbends, doing the practice of headstand is one of the seek-after poses the yogis look to do perfectly. However, the journey to a complete headstand is not simple, partly due to the intense sense of stability you need for your body to stay upright, but upside-down. Using the wheel will provide you the access help you require to help overcome feelings of imbalance and lower anxiety.

Headstands promote blood flow to the brain, waking us up and boost the ability to focus. Being upside reverses the impact of gravity on our bodies. This position helps to remove the hormones of the stress out of your adrenal glands and eliminate toxins from the lymphatic system. All of this is happening while you are also developing balance and strength in the whole body.

With the balance of the wheel, you can hold this position for more, reaping all the good benefits of being inverted.

How to do it?

  • Begin with forearms over the floor, holding every surface of the wheel in front of you.
  • Keep the top of the head over the ground on a mat, so the point of elbows and head create the shape of a triangle.
  • Pull the wheel near you so the back of the head is resting opposite to it.
  • Raise hips into the air and walk the feet near head.
  • Grip the wheel and utilize core muscles to raise feet on the ground, while gently making way to a full headstand.
  • Once in a headstand, take a deep breath, while managing to balance using the wheel. Try and hold this position for 10-breaths before getting your feet softly back toward the floor, in a controlled manner.


Quadriceps Stretch

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This position is importantly a half-moon variation with the included support of the wheel to benefit us get into the bind. This position has it all, stretching, strengthening, and balancing. The resistance between the raised foot, the wheel, and the active hand gripping the wheel, raised flexibility in the hamstrings and quadriceps through dynamic stretching. This position is sure to improve balance and focus if add it into the everyday yoga routine.

How to do it?

  • Begin by standing with the wheel held back in the left hand.
  • Flex left knees and hook foot into the wheel.
  • Take right arm out in front of balance while pressing left foot back to create resistance. Hinge forward at the hips to get a right hand down toward the floor.
  • Keep adding your left foot up against the wheel while alternating pulling it toward the floor with your left hand.
  • Straighten right leg and utilized the leg and right hand to manage balance.
  • Hold this position for 30-seconds and then repeat using the other leg.


Benefits Of Yoga Wheel Exercise

Good for A Back Massage

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Back pain is common in the present world as more people have an inactive or less active lifestyle.

A yoga wheel can be a helpful tool to get back massage. Simply keeping the yoga wheel on the floor and engaging the middle back directly, begin slow sliding back and front with the help of the wheel.


Possible To Do Challenging Poses

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There are more challenging poses in yoga. By adding a yoga wheel, you can make more challenging backbends without extra effort. It is possible for you to safely ease into an inversion without abruptly forcing the backbend.

Forcing a backbend can often increase present flexibility and possibility with everyday yoga wheel practice.


The Yoga Wheel Helps In Personalized Practice

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Every person has their weakness and strength. The word challenge is important for unique strengths and weaknesses. Some may find yoga poses challenging and some easy.

The yoga challenges faced by people depend on different factors. Whatever your challenges are, the yoga wheel can help different practices by helping with your present flexibility limitations.

Forearm Stand

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Beginners may slide near a wall while giving forearm stand a try using the wheel. You can slide the wheel opposite the wall while holding on to either side.

Get forearms all the time toward the ground and get forearms all the way down to the ground and utilize the wheel as a counterbalance as you take some hops stacking the hips as far over the shoulders as you can.

You can take wall support and more advanced practitioners who would like to work on a forearm stand can similarly utilize the wheel away from the wall.

You might like to begin bending knees to find a scorpion to do a deeper backbend. Work on toes down to the wheel and used it to help once they get.

Encourages core work

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To do long-lasting yoga poses, one needs to get a strong core. A strong core is important when it comes to the protection of reduced back and spine. The strong core consists of different larger muscles group with accessory and stabilizer muscles. There are different muscles involved in doing different types of yoga poses. In the process of weight loss with yoga or for some other reasons, you may require to do different yoga poses. Using a yoga wheel can help to strike a balance while doing different yoga poses, such as a tree, plank, one-legged mountain pose, eagle. Doing these poses can further improve core strength.

Better balance

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There are yoga poses that are difficult to do. There is a good chance that the body may lose balance in the process of doing different types of yoga poses. Different people are getting problems striking a balance on the ground while doing yoga.

If you are one of the people, who are getting difficulty balancing your body while doing asanas, a yoga wheel is for you. The next time you do yoga poses, such as squat, plant, crane tree including yoga wheel. The yoga wheel helps to absorb the burden from sensitive parts of the body, helping you balance your body.

Great for inversions

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Yoga also helps to benefit lower back pain; yoga circles help to perform easily. A yoga wheel can significantly enhance the inversions and offer confidence to those doing yoga to go for pesky backbends with safety.

According to a study, some yoga poses can help in lower back pain. With that said, there is also a back-pain risk if the yoga poses are performed wrong. Using a yoga wheel helps to prevent back pain risk.


Enhance your endurance

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The yoga teacher frequently requests that you stay in the situation as long as you can. The time you can spend on a particular position relies upon your experience. Nonetheless, there are times it is very well maybe even hard for specialists.

The yoga wheel helps your muscles, permitting you to remain in the situation for an extensive stretch.


Prevent Injuries

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The yoga wheel helps a considerable amount by giving you backing and keeping you upstanding that customary yoga presents don’t offer conventional props or even no props. Accordingly, there are fewer shots at having wounds with the utilization of the yoga wheel when you decide to do troublesome and convoluted stances.


Improve Your Flexibility

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Including the yoga wheel in your yoga is an effective way to boost your confidence and deeper stretches safety. It improves hip flexors, which is the key important to master backbends and inversions. Thus, yoga wheels provide you more improvement in mobility and flexibility. ​


Give Effective Comfort and Better Breathing

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​The yoga wheel also benefits spine flexion and simultaneous extension. Because of the large contact surface, the spine gets guided extension which in turn provides stable maintenance in backbends.

This yoga contributes immensely to boosting a healthy spine. The yoga wheels stretch a healthy radius of backward movement by adding the front of the body, which often seems to shrink due to lifestyle. Our front opening extended the diaphragm and boost its work better which again improve our breathing ability.


Get Stronger

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The yoga wheel helps to build strength and stamina. Yoga practice with the yoga wheel for some time makes you feel healthier and stronger.

Stimulate Connective and Fascia Tissue

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Fascia tissue is automatically stimulated by pressure and tension. It is because restoration processes are induced, and structures end up repairing themselves to a certain extent. Therefore, using a yoga wheel helps out tensions and ties in the tissue. It helps in activating susceptibility to injury because of the pressure and strain.

Repeat as possible for you to get a good stretch. After trying some of this beginner workout, you will love the yoga wheel just as much as you do, if not much. Its success in the yoga world comes as no surprise.

Types of Yoga Wheels

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While most yoga wheels are hollow, there are also the solid types of yoga wheels with grips or handles to help you get traction. Some wheels are wooden, while others are made from cork, plastic, or PVC.

UpCircleSeven makes much different wheel types, although their cork option seems to be a favorite by everyone. This wheel provides tested to hold up to 550 lbs. of weight. It is outer cork layer makes this wheel sweat-wicking, and antimicrobial, which is best if you know you are going to be sweating a lot while you practice.

The cork layer is also one of the thickest materials seen on a yoga wheel. So, it offers tons of extra comfort while you are rolling around over it. The wheel will not retain odors and it is eco-friendly, overall, the best option to choose.

Another cork yoga wheel that yogis are giving importance to is the Freory wheel. With a layer of TPE foam padding, the wheel is not only comfortable but also eco-friendly. Its frame is prepared with heavy-duty ABS plastic and it can hold up to 500 lbs.

One of the strongest wheels is the Risefit yoga wheel. It can hold up to 1000 lbs, possibly not necessary, but it is best to understand the wheel can withstand more.

This wheel has a dense and strong layer of TPE foam. It is lightly low cushiony than the UPCircleSeven option, but it will last.

Which Is The Best Yoga Wheel Beginners Should Choose?

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Beginners might like starting with a smaller wheel, as these can be a little gentler as far as how deep you can pose. If a newer yoga practitioner is incredibly tight from their front body- the chest, shoulders, abdominals, quadriceps, hip flexors, starting with a mini wheel might be the best idea.

Mini wheels have a similar complete effect as total yoga wheels, but they can ease you into the posture in a gentler way.

Large yoga wheels do offer support where required, but they can also take much deeper into some poses than small wheels.


What Size Yoga Wheel Should I Buy?

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The yoga wheel size that you choose completely depends on your personalized needs and practice. Beginners to the yoga practice might choose to begin with a smaller wheel so they can ease their way into position while also getting adjusted to the wheel.

Therefore, beginners do not need to start with a small wheel, and it still works well for seasoned practitioners.

Small wheels are also best for targeting certain muscles and help to release from the myofascial tissues, similar to what a foam roller would do.

Larger wheels provide more support in inversions, creating a strong counterbalance. They also make your space to go deeper into the back-bending pose while still offering stability. Larger wheels also have the best working posture balancing. Different people will step onto the wheel for a position like an eagle and tree pose. Larger wheels are also best for balancing pose. Many people will step over the wheel for a position like an eagle or tree pose.


Who Needs A Yoga Wheel?

If you have back pain, you need a wheel. It might need if you have:

  • Slouch a lot
  • Sit at a desk most of the day
  • Carry heavy things as a job
  • Feel muscle tension from strenuous training, stress, and sitting.
  • Suffer from neck discomfort and occasional back pain.

Is Yoga Being Important for Using the Yoga Wheel?

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No, it is used for releasing back tension and massaging muscles with the spine. It is safe for office workers and gym-goers. If you are a yogi, you simply get the extra benefit of using a yoga wheel to progress in practice.

How to Choose the Right Yoga Wheel Size?

  • Many people like the traditional size of 12”.
  • You might wish to have a smaller yoga wheel with 9-10” in diameter if you are smaller than 5 feet tall.
  • Mini wheels of 5” provide a more targeted deep tissue massage compared to the bigger ones.

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