yoga wheel

One of the newest trends in yoga is the yoga wheel.

But what is it, and how do you use it?

From assisting you as you learn new yoga poses, to deepening stretches, to creating new balance challenges, the yoga wheel has something to offer everyone. It’s versatility makes it great for general stretching and exercise as well, so you don’t even have to be a yogi to reap the benefits.

The yoga wheel is a great tool for stretching to relieve pain and improve flexibility.

Most people experience tightness and in their chest, shoulders, and back. The size and shape of the yoga wheel is perfect for helping to open up these tight areas for a more relaxed body. You can use these stretches to prepare for your yoga routine, or to improve recovery time and keep muscles limber after any strenuous workout.


Here are 4 simple stretches you can do to relieve tight muscles:

Shoulders & Upper Back


  • Kneel on the floor with the wheel in front of you, and place hands on wheel with palms facing toward each other.
  • Keeping back, hips, spine and neck aligned in at line, extend arms until you feel a stretch in upper back and shoulders.
  • Relax and breathe deeply, extending further on the exhale further when ready to deepen the stretch. Hold for at least 20 seconds.


Chest Opener


  • Sit on the floor with the yoga wheel behind your back.
  • Lightly place hands on yoga wheel to stabilize yourself as you press up through your heels, pressing your back against the wheel.
  • Rest hands lightly on the ground at your sides to support your balance as let your neck and head rest back comfortably against the wheel.
  • Once balanced, slowly extend legs out straight in front of you and arms out to sides, so body is in a “T” position, and hold for 20-30 seconds.

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Back Extension & Massage


  • Sit on the floor with the yoga wheel behind your back.
  • Lightly place hands on yoga wheel to stabilize yourself as you press your lower back against the wheel, lifting hips up off the floor
  • Extend arms behind you, then roll backward slowly, relaxing your head and neck. Roll until hands touch the floor, bending at the elbows. Continue rolling as far back as is comfortable for you.
  • Then, bend knees and drop hips to roll forward, keeping arms extended behind you.
  • Continue to roll back and forth slowly, stretching your back through a full range of motion.


Legs & Hips


  • Kneel on the floor with yoga wheel 2-3 feet in front of you.
  • Carefully set one heel on the wheel, then extend leg forward until straight.
  • Place hands on the ground for support. Breathe and sink deeper into the stretch on each exhale.
  • To advance, lift hands up off the ground and onto hips or into the air, or straighten your back leg so that the front of your thigh is closer to the ground.

Written by

Inspired With Life

Meditation and yoga have been a subject matter which I have been practicing on a daily basis for several years now.

I came about this through a life changing accident in New Zealand in 2010 this changed my way of thinking and has led me on the spiritual path.

You can read about my personal experience here >

Anyone can learn to connect with their soul if they put some time into the practice. This is something you can do in your own meditations but just be aware that it gets easier with practice and you will get better at it with meditative practice, so don’t be discouraged if you are not successful in the beginning of doing this. I wasn’t very effective in the beginning either. You start by getting in a good quiet state of meditation where you feel internally connected with your inner being.

Once you understand that your life at this moment is part of a much larger continuum than the few decades you will inhabit this body, you open yourself to the high calling and noble journey of cooperatively joining with your soul in its evolution.