How To Use A Yoga Wheel

Yoga wheels have become increasingly popular in the yoga world, and for good reason. Not only do they provide support during difficult poses, but they can also be used to deepen stretches or increase balance and stability.

If you’re curious about how to use a yoga wheel, look no further! In this article, we’ll cover how to incorporate the yoga wheel into your practice safely and effectively.

How To Use A Yoga Wheel

What Is A Yoga Wheel?

A yoga wheel is a simple, yet effective tool to assist in different types of yoga postures. Its cylindrical shape allows it to be used for deep stretching and strengthening exercises.

Made out of sturdy materials like wood or plastic, the yoga wheel provides stability and support when doing challenging poses.

The benefits of using a yoga wheel are numerous. It can help you find your center during balance poses such as tree pose and warrior III.

Additionally, yoga wheels can deepen stretches by helping you distribute weight evenly across your body parts while performing various poses.

With its curved design, the wheel helps to create space within tight areas that may have been blocked due to lack of flexibility or muscular tension.

Child’s Pose

Child’s Pose is a great way to use your yoga wheel. Begin by coming onto all fours, with your hands directly beneath your shoulders and your knees below the hips.

Then take one step back with both feet so that they are hip-width apart, making sure not to arch your spine or press too hard into the floor with your toes. 

Place the wheel between you and the ground so that it’s parallel to your body, slightly away from you. Slowly lower yourself forward until you can rest on top of it in Child’s Pose.

Let each inhalation open up space through the chest area, allowing for deeper relaxation throughout this pose. With every exhalation, sink further into the stretch as you surrender any tension held within the muscles around the spine. 

When ready, slowly remove yourself from the position and come back onto all fours before standing tall again in Mountain Pose.

Fish Pose

Fish Pose is a great way to open up the chest and shoulders while also stretching out the hips. To do it, you’ll need a yoga wheel or bolster. Start by lying on your back with the wheel beneath your shoulder blades. 

Your arms should be at your sides, palms facing down. Press into the wheel and lift your upper body off the floor so that you’re balancing on just your lower back. You can keep your knees bent if this feels more comfortable.

Make sure your chin isn’t tucked in too far, as this could strain the neck muscles. Instead, try to bring awareness to opening up through the front of your throat and chest area – like an eagle’s wingspan!

If it helps to deepen the stretch, tilt slightly forward from time to time with control. Keep breathing deeply throughout this pose for maximum relaxation benefits.

Reclining Easy Pose

Reclining Easy Pose is an excellent pose to do with a yoga wheel. It helps create greater flexibility in the spine, as well as open up your chest and shoulders.

The first step of this pose is to place the yoga wheel on its side. Then, lay down onto it so that the yoga wheel is supporting your lower back. 

You can move around until you find a comfortable spot for yourself – perhaps slightly arching or reclining your back more than usual. Once you are settled, let your arms hang relaxed at either side of the yoga wheel.

When done correctly, Reclining Easy Pose should feel like a gentle stretch in the shoulders and upper back region.

Next, take several deep breaths through your nose while maintaining the position of your body. Allow your breath to fill all parts with your lungs and rib cage before slowly releasing each exhale out through your mouth. 

When ready to come out of this pose, roll off gently onto one side before pushing up into a seated position if possible; using support such as blocks if needed. 

How To Use A Yoga Wheel

Upward-Facing Two-Foot Staff Pose

The Upward-Facing Two-Foot Staff Pose is one of the most challenging poses to do with a yoga wheel. It requires balance, strength, and flexibility in order to hold the pose for an extended period of time. Here’s how you can use your yoga wheel to practice this pose:

  1. Place the yoga wheel on its side so that it looks like a horizontal cylinder.
  2. Lie down on top of the wheel with your feet pointing upwards.
  3. Lift your butt off the ground until your body forms a straight line from head to toe, balancing yourself between both feet placed on either end of the wheel.

Your arms should be spread out wide for stability and balance as you maintain your alignment in this pose. 

To increase difficulty, try taking deep breaths or adding some isolated movements such as raising each arm up and down alternately or rotating them in circles clockwise then counterclockwise, while maintaining your posture throughout all these actions. 

Lizard Lunge

Lizard Lunge is a great way to use your yoga wheel. It helps stretch the legs, hips, and spine while also building strength in the core muscles. To do this pose, you’ll need to start by kneeling on the floor with both feet flat on the ground. 

Place your hands on either side of the yoga wheel and press down firmly, so it doesn’t move. Take a deep breath in and as you exhale, bring one foot forward towards the front of the wheel.

Make sure that your knee stays over your ankle joint for stability. Bend into your back leg slightly and keep your core engaged throughout the movement. Hold this position for five breaths before returning to the starting position.

Once comfortable with the Lizard Lunge, you can add more challenge by lifting onto your toes or extending at least one arm out straight ahead of you, as if pushing something away from yourself.

This will further engage those core muscles and lengthen through your arms, chest, and shoulders too! 

Crow Pose

Now that you have become familiar with the Half Pyramid Pose, let’s move on to a pose that will help you further your yoga practice: Crow Pose. This challenging yet rewarding posture requires significant core strength and balance. 

Here are some tips for mastering this popular arm balancing asana:

  • Warm up before attempting Crow Pose by doing several rounds of Sun Salutations or a few minutes of jumping jacks.
  • Place your hands firmly on the ground about shoulder distance apart and draw your elbows in towards each other.
  • Engage your abdominal muscles and lower into a squatting position while keeping your gaze forward.
  • Lift yourself up onto the balls of your feet and bring one knee at a time up towards your chest. Then slowly extend both legs behind you as if taking flight!

Crow Pose is an incredibly invigorating way to strengthen the arms, back, and core – all while building confidence in one’s own physical abilities. 


With patience and dedication, a yoga wheel can become an essential part of your routine that helps improve flexibility and strength.

Remember not to rush yourself when trying out these new poses; take time to get comfortable with each position as you gain more confidence in working with the yoga wheel.

Laura Simmons
Latest posts by Laura Simmons (see all)