Yoga Wheel exercises are the simplest and easiest exercises to start with. It’s a great way to get started with yoga or loosen up your muscles after a long day at work. If you do not have enough time to go out for Yoga classes, starting it from home is another option that works well for people who don’t want to miss any of their favorite TV shows or can’t give up on their daily schedule.
YOGA EXERCISE THROUGH YOGA WHEELS
Yoga is not only about joint exercises like the headstand, crow pose etc., some yoga poses are for helping you with things that you do every day, like getting out of bed! People usually ignore these but they work excellently in relaxing your muscles.
The yoga wheel can be a great way to do all these. All you have to do is roll the wheel forward and backwards from the shoulder using your core strength. When you look at Yoga Wheel Exercises, there are so many benefits to using these Yoga fitness products.
They have been clinically proven to provide yoga wheel exercises for back pain relief for people of all ages. They will stretch, strengthen, energize, and balance muscles in your body. The benefits for your wellbeing through exercise alone include reducing tension and improving circulation. If you want to enjoy these same benefits, then the time is now to try Yoga Wheel Exercises for your lower back.
You don’t need any special equipment, mats or clothes for Yoga Wheel exercises, as they are simple enough to perform with no extra accessories are needed. However, if you have a pair of dumbbell weights, then they can be added into the process to give you an even more challenging session.
YOGA WHEEL POSES
Wheel Yoga Pose involving rolling a wheel is a great way to warm up your muscles and also stretch your body at many different angles. Wheel yoga poses are one of the more intense yoga poses that you can perform. If you are looking to increase your flexibility and range of motion for better overall health, this could be just what you are looking for.
The Sanskrit word for wheel is Chakra, which also means wheel. In Hinduism, it is regarded as the seat of all energy and the centre from where all other organs and glands originate. The term wheel itself comes from the turning action of the wheel when in this pose and represents balance and connection throughout the body. In meditative circles, it is often used to describe the act of coming into union with the supreme consciousness.
There are several exercises that you can do with a Yoga Wheel if you have one at home.
1. Roll the wheel forward and backwards from shoulders:
That is one of the most straightforward Yoga Wheel exercises that you can do to start with. It will help in loosening up your upper back, neck and shoulder muscles. These parts are usually tight when we wake up due to prolonged hours of sitting behind a desk, driving or resting on a sofa.
2. Roll the wheel forward and backwards from knees:
This pose is the same as the one at first, but it is more suitable for people who have a lower-body injury or any other problem in their joints that make the previous pose challenging to perform. For example, instead of having both your feet flat on the ground like the first wheel yoga pose, you can raise your knees and place the wheel under them so that it does not cause any problem.
3. Wheel back:
This pose is a little more complicated than the ones we discussed earlier because you have to do it while placing both of your feet on either side of the wheel while it’s between your legs. Place the wheel parallel to your body and place both your feet on either side of the wheel. This is not a very comfortable pose, but it works well in loosening up all the muscles around your inner thigh, groin and pelvic region.
4. Wheel in and out:
This pose works well in stretching your inner thighs and groin muscles and can be performed while sitting in a chair or on the floor. All you need to do is sit straight with one leg placed in front of you and the other leg under the wheel. Next, place your hands on either side of the wheel, slowly roll it in to stretch your inner thighs, and then roll it out while maintaining your straight spine.
5. Wheel twist:
For this pose, you will need a Yoga mat or any soft surface which you can place under your head while performing this pose. While performing the pose, all you have to do is lie on your back with your legs stretched out straight. Next, place the Yoga wheel under one leg sideways while keeping your other leg stretched at 90 degrees from your hip. Now roll the wheel so that it stretches down your inner groin muscles while you breathe deeply.
6. Wheel side bend:
This pose works well in stretching your lower back and the muscles alongside it. While performing this pose, lie on one side with one hand under your head and the other placed in front of you for support. Next, place the wheel underneath the outer side of one leg and slowly roll it down to stretch your whole body from the waist downwards.
7. Wheel stretch:
This Yoga wheel exercise is a little tricky as it requires you to be seated on the floor with your legs stretched out in front of you. Instead, place the wheel on one side of your body and slowly stretch yourself towards it while sitting straight. This will help stretch your entire side muscles, including the back, hips, shoulders, arms, and legs.
8. Wheel forward:
Last but not least, this is an effortless pose that can be practiced anywhere and anytime. All you have to do is place your hands next to your hips and bend forward while rolling the wheel in front of your body about 20 times. This Yoga exercise works well in stretching lower back and Hip flexor muscles.
The best thing about using the Yoga wheel is that it can be carried anywhere, so you don’t have to plan your Yoga session according to equipment availability. Just take your wheel with you and enjoy these exercises on a plane, train, or at home, anytime you want!
The yoga wheel is a great fitness tool for your core and body. It’s often used to supplement yogic practices such as urdhva dhanurasana, balasana pose and parshvottanasana. Let’s take a look at some of the most common questions and answers people have about the yoga wheel:
Q. Can I use the yoga wheel to assist me while learning challenging poses?
A. Yes, some people put their foot on the wheel and extend their arms forward while practising urdhva dhanurasana pose (wheel pose), or you can try balasana pose, parshvottanasana pose or Ardha matsyendrasana.
Q. Can I use yoga blocks with my yoga wheel?
A: Yes, it’s great for deeper poses that require more balance and focus.
Q. How long should I hold a pose with the yoga wheel?
A: Generally, you can hold a pose for at least 30 seconds, but it all depends on your current flexibility and your current fitness level – if you’re new to using the yoga wheel, then start small and gradually increase holding time (for example 10-15 second holds).
Q. Do I need to warm up before using the yoga wheel?
A: Yes, it’s advisable to stretch and do some light cardio (jog for 10 minutes) before using the yoga wheel.
Q: Can I use a yoga wheel for my daily chores around the house?
A: Yes, it’s excellent for opening up your chest and shoulders and can help relieve some of the tension you feel after sitting down all day at work.
Q: Is it possible to roll my legs and feet over the yoga wheel?
A: Yes, however, we don’t recommend it as this may cause some discomfort and even injury.
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