Yoga wheel for beginners

The yoga wheel is an interesting tool that allows you a different way of practicing Yoga. If for some level I like this support, it is for beginners because it makes many asanas much easier.

In fact, I have prepared some examples for using a yoga wheel for beginners you so you can see how it can be used with little experience, and how useful it can be.

Uttanasana or deep push-up

It is a hip flexion asana.

The difficulty in this asana begins when the teacher says something like “place your hands on the sides of your feet”, or “put your hands on the ground”. If you don’t have a lot of flexibility this will be impossible without bending your knees, but many times even with bent knees it costs a bit.

In addition, we try to touch the ground at all costs, and when we cannot flex more from the hip we do it from the lumbar area, which causes the vertebrae in this area to suffer.

With the help of a yoga wheel we eliminate this, because instead of leaning on the ground you do the hoop and this allows you to flex well from the hip and lengthen your spine keeping the lumbar curve intact and without any pressure.

Trikonasana or triangle pose

This asana is beautiful but it has its complications, it is a lateral hip flexion, but when there is no flexibility in the upper part of the body, especially on the sides, we begin to bend our back and turn towards the ground.

In addition, the important thing is not to touch the ground, the interesting thing is that you stay totally in the lateral plane, as if you were glued to a wall.

To get to it:

  • Place your feet as if you were going to do Virabhadrasana II or warrior 2 with the right foot turned towards the beginning of the mat. This will be the foot where you are going to flex.
  • Place the wheel next to your right foot.
  • Activates the feet and legs well.
  • Lengthen the spine and open the arms in a cross.
  • Look towards the beginning of your mat and little by little begin to lengthen and flex as if you wanted to touch the wall in front of you.
  • And little by little lower your hand until it rests on the wheel.
  • Raise your left arm and try to lengthen your sides and open your chest.

Hold the pose for 5 to 10 breaths.

Navasana or boat pose

It’s a hip flexion pose again. But it requires a lot of strength in the core (the center of the body) and in the legs, and at first it costs a lot. Because you have to keep your balance with your legs straight and elevated, your spine straight and your chest wide.

That’s why the ring is fantastic and helps us a lot to keep our legs up and our chest open.

  • Sitting on the mat, place the wheel in front of you and put your feet on the ring, on the part that is resting on the floor.
  • Take the wheel with your hands from the opposite end and pressing with your feet the ring begins to stretch your legs.
  • With your hands you pull the wheel towards you to stay upright and form a V.
  • Activate your legs and your belly well and lengthen the spine from the base to the crown and try to open the chest.

Hold 5 to 10 breaths.

Virabhadrasana III or Warrior III

Warriors are wonderful for strengthening your legs, this one in particular also challenges your balance, so to start loosening up, using the yoga wheel as support is great.

  • Start in Tadasana (you also have it in the guide) at the beginning of your mat.
  • Place the wheel away from you, but in line with your left foot.
  • Activates the feet, legs, belly and lengthens the spine from the base to the crown.
  • Bring your palms together at chest level.
  • Slowly bring the weight of your body to the right foot and little by little, lean forward, raising your left leg backwards until it is as parallel to the ground as you can.
  • Lean on the wheel first with both hands. You can then release one and lengthen it in line with your left leg.
  • Keep your hips aligned, your legs and your belly very active.

Try to hold for 5 breaths and switch legs.

Chest and shoulder opening

Of course a yoga wheel is designed to help you open your chest and shoulders and keep your spine flexible. And this pose is simple and wonderful.

  • Sitting on your mat, place the wheel right behind you.
  • Rest your feet on the floor at the width of your hips.
  • Support the upper part of your back on the wheel and let your weight fall on it.
  • Interlock your fingers behind your head to keep your neck relaxed and aligned with your spine.
  • Root your feet well on the ground and keep your belly active.
  • Open your chest and relax your shoulders.

Enjoy the pose for as long as you need.


The supports are super useful, I totally encourage you to include them in your daily practice. We have started with the yoga wheel for beginners, but we will see how to work with blocks, belt, blankets, etc …

Do you dare to try them? If you are thinking on buying a yoga wheel for relieving the pain of your back, you can read our article on the best Yoga wheels.

We will be happy to hear your thoughts

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