Maybe you’ve seen it before at the gym or at a yoga event, but the chances are you don’t know it yet. We’re talking about the Yoga Wheel. This is a plastic wheel covered with yoga mat material. A Yoga Wheel is used as an aid in various yoga exercises and for extensive stretching and balance exercises.

The Yoga Wheel is often used to safely position yourself in various poses. It also helps improve balance and deepen your breath. The Yoga Wheel is easy to carry thanks to its size. So if you want to do yoga exercises in a different location, this is no problem!

Yoga wheel exercises

In these exercises, you target various muscle groups, and you can make them as challenging as you want by doing the exercises longer and more often.

Stretch

Sit with your knees bent on the ground. Place the Yoga Wheel on your lower back and carefully roll yourself up by pushing from your feet and maintaining pressure on the wheel. Place your hands on the ground above your body so that you can catch yourself on this side.

Now try to straighten your legs while keeping your arms bent. Push yourself back with your arms and catch yourself again with your legs. Roll a few times back and forth to loosen your back so you can continue with the other exercises.

  • Muscle group: back, hamstrings, calves, arms
  • Intensity: light
  • Duration: 2 to 3 minutes


Pigeon pose

Sit with your knees on the ground, bringing them close together. Bring your hips between your feet. Place the Yoga Wheel behind your lower back. Lift your hips slightly off the floor. Lean back on the wheel and find a comfortable position.

Gravity opens your back, allowing you to grab the Yoga Wheel. Do this at head height. Your elbows should be bent and at eye level.

In this pose, make sure to breathe deeply and let your body relax on the wheel.

  • Muscle groups: Back, abs, arms, hips, neck
  • Intensity: Medium
  • Duration: 20-30 seconds
Yoga wheel pigeon pose | Matchu Sports


Supported shoulder stand

yoga wheel supported shoulder stand | Matchu Sports
Kneel on the ground and place the Yoga Wheel behind you. Lean your back against the wheel. Then place your feet forward and let your upper body weight rest on the wheel.

Slowly roll back and catch yourself with your hands if necessary. Be sure to end with your shoulders on the ground and your head flat on the ground for neck safety. Slowly raise your legs and rest on your shoulders. Hold the Yoga Wheel during the exercise.

For extra challenge, you can try to bring your feet towards your head. Make sure your knees don’t touch your head.

  • Muscle group: Back, hamstrings, shoulders, neck, abs
  • Intensity: Medium
  • Duration: 1 minute


Monkey pose

Place your right leg on the Yoga Wheel, keeping your left leg on the ground. Place your hands next to you to gradually get into position. Move your left leg further back until you’re in a split position. Your legs should form a 180-degree line.

Does it hurt too much? Then let your left leg rest on your knee. You’ll become more flexible and improve over time.

Remove your hands from the ground and stretch your arms above your head. Lean back until you can’t go further. Hold this for 30 seconds.

  • Muscle group: Groin, hamstring, calf, back
  • Intensity: Heavy
  • Duration: 30 seconds


Chin stand

Kneel with the Yoga Wheel in front of you. Lean forward and place your hands on the other side of the Yoga Wheel on the ground. Let your stomach rest on the Yoga Wheel and roll a few centimeters backward. Now roll all the way forward and make sure your chin touches the ground.

The Yoga Wheel should now be resting near your diaphragm, so you can push your legs up. Try to bend your legs towards your head at a 90-degree angle. Hold this for 30 to 60 seconds. Make sure to return in the same way you came.

  • Muscle group: Back, hamstring, neck
  • Intensity: Medium
  • Duration: 30 seconds to 1 minute


Child’s pose

This exercise allows you to relax after completing all the other exercises.

Start by sitting on your knees with your heels under your hips. Stretch your arms in front of you and extend as far as you can. Keep the Yoga Wheel tightly held and try to stretch as far as possible. Keep your heels under your hips to ensure you don’t overstretch.
Hold this position for a few minutes and breathe calmly.

  • Muscle group: Back, arms
  • Intensity: Light
  • Duration: 2 to 3 minutes
yoga wheel child's pose | Matchu Sports

Get started

When you want to get started with the Yoga Wheel, it’s very important to focus on performing the exercises correctly. Don’t force anything. Once you have the right concentration and movement, the exercises will go well. Try to do the exercises at your own pace, and if you feel pain in any muscle, stop immediately or try a lighter exercise.

Have you read this article and can’t wait to buy a Yoga Wheel? Check out our shop and buy one of our Yoga Wheels!

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