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Blocks. Straps. Blankets. These are all yoga props you might already have sitting alongside your mat, ready to be incorporated into your practice. But ICYMI, there’s another one you might want to add to your cart: the yoga wheel.
The yoga wheel is *super* versatile. “Like so many of the props in your yoga practice, [the yoga wheel] can help you build your flexibility,” says Megan Hochheimer, a registered yoga teacher. Adding a yoga wheel can offer support and make poses more comfortable for your unique body,
Meet the expert: Megan Hochheimer is a registered yoga teacher and owner of Karma Yoga & Fitness.
A yoga wheel can also make poses more difficult. For example, if you’re putting your feet on a wheel instead of a block, Hochheimer notes that the wheel’s instability will challenge your core muscles.
It’s not all about the serious benefits, though. A yoga wheel can help make your practice more playful, Hochheimer adds. “I don’t think anybody has tried a yoga wheel the first time and been completely graceful about it,” she says.
10 Best Yoga Wheel Poses
Ready to roll? Read on for 10 of Hochheimer’s recommended yoga wheel poses, plus her step-by-step instructions for each one. (And, as always, remember to talk to your doc before jumping into a new kind of exercise.)
Side Crow On Wheel
Christine Giordano / Megan Hochheimer
- Stand facing the long edge of the yoga mat with the yoga wheel on the outside of your left leg.
- Bend both knees and crouch down to place your outer left hip against the wheel.
- Twist slightly to the left and place your hands on the floor outside the “O” of the wheel.
- Roll until your feet are off the floor and bend your elbows until your legs are mostly supported by the yoga wheel. Use your right arm to help support your outer left thigh, if needed.
- Squeeze your inner thighs toward one another to help maintain the pose.
- Hold for three breaths at first, and build up to five breaths.
- Repeat on the other side.
Kneeling Hand To Big Toe Pose
Christine Giordano / Megan Hochheimer
- Start on your hands and knees on your yoga mat (tabletop pose).
- Slide your lower left leg into the yoga wheel.
- Step the bottom of your right foot out and bend your right knee at a 90-degree angle (like a low version of Warrior 2 pose).
- Keep your left toes tucked under and sit on the wheel.
- Bring your body upright and adjust so you feel secure in your seat on the wheel.
- Lean or roll to the left to place your left hand on the floor (use a block or two under your left palm if you’d like).
- Reach for your right foot with your right hand (or a strap) and slowly begin to extend your right leg into the air. You can look at your left hand for added balance, or shift gaze up toward your right hand for a challenge.
- Hold for three to five breaths. Repeat on the other side.
Funky Dolphin On A Roll
Christine Giordano / Megan Hochheimer
- Start on hands and knees on your yoga mat with yoga wheel next to your left hand.
- Lower your right forearm to the mat, angling your hand slightly in toward the midline to adapt for tight shoulders.
- Roll the wheel behind your left palm and step your right toes back.
- Lift your hips to make space to set your left knee on top of the wheel.
- Once you are in the Funky Dolphin pose, use the pressure of your knee on the wheel and your side body to “crunch” and bring the wheel close to the left elbow with control.
- Lean forward slightly to release the tension and the side body crunch. That’s one rep. Do five reps to build strength.
- Repeat on the other side.
Pro tip: Work funky dolphin rolls until you build the strength and balance for Funky Flying Crow on the Wheel.
Funky Flying Crow On Wheel
Christine Giordano / Megan Hochheimer
- Start on your hands and knees on your yoga mat, and place your yoga wheel next to your left hand.
- Lower your right forearm to the mat, angling your hand slightly in toward the midline to adapt for tight shoulders.
- Roll the wheel behind your left palm and step your right toes back. Lift your hips for Funky Dolphin.
- Set your left knee on top of the wheel.
- Use the pressure of your knee on the wheel and your side body to “crunch” and bring the wheel close to your left elbow in a controlled way.
- Press your knee into the wheel and lean forward. Use your inner thigh muscles on your right leg to hover off the floor. (You can keep your leg bent at first.)
- Keep angling your body down and forward until you find the alignment that works for you.
- Hold for three breaths at first, and build up to five breaths.
- Reverse to come out of the pose, then repeat on the other side.
Garland On The Wheel
Christine Giordano / Megan Hochheimer
Pro tip: Striking a squat pose is a tricky balance on a yoga wheel. Use a partner or chair to help you until you build the flexibility to squat low on the wheel, and remember to warm up your hips before attempting.
- Place your hands on the floor, a stable surface, or a partner, and step both feet onto the yoga wheel with toes turned out.
- Adjust your feet on the wheel to accommodate your flexibility level. If your heels do not rest fully on the wheel, no worries!
- Work the inner thighs and actively squeeze your hamstrings and calf muscles toward one another to resist “relaxing” into your knee joints.
- Hold as long as your balance allows. Use your strength to control the wobble and slight roll of the wheel, or place a yoga block on either side of the wheel to keep it stable.
- For more challenge, move your hands away from the support and to heart center in prayer position.
Goddess Of The Wheel
Christine Giordano / Megan Hochheimer
- Stand facing the long edge of your yoga mat.
- Step out with your left leg and turn your toes out and heel in.
- Step your right foot up on the yoga wheel with your toes turned out to match the contour of the wheel.
- Press your palms together at heart center and lower your hips for Goddess pose.
- If balancing is a challenge, modify your hand positions (rest them on your thighs or hold onto the back of a chair for more support).
- Hold for five to seven breaths to build strength in your legs.
- Stand up, step off the wheel, and repeat on the other side.
Open Hearts And Shoulders
Christine Giordano / Megan Hochheimer
- Sit facing away from the padded surface of the yoga wheel. Feel free to place a block (or wall) behind the wheel to decrease the rolling.
- Reach behind you and grab the bottom edges of the wheel. Slowly lower your back onto the surface of the wheel.
- Deepen your breath and move mindfully. Place a cushion behind your head (on top of the wheel) or move your hips further away from the wheel if your head and neck if the deep curve is uncomfortable.
- When you’re ready, reach your arms overhead. Try different arm positions until you find what works for you: Keep your arms long and reach and stretch, bend your elbows and grab the wheel on either side of your head (shown), or open your arms out to the sides with your palms facing up.
- Hold this pose for a minute or longer. Then, reach for the wheel and support yourself to come out of the pose.
Pro tip: As a beginner, keep your feet flat on the floor to support your back. As your flexibility improves, play around with straightening your legs or with butterfly legs (feet touching and knees out).
Compass On The Wheel
Christine Giordano / Megan Hochheimer
- Sit facing the long edge of your yoga mat with your legs extended out in a straddle. Line up the yoga wheel with your right ankle.
- Fold your left foot in against the right groin or inner thigh. Pad the outer edge of your left knee with a blanket or block for added comfort.
- Bend your right knee and set your right ankle or foot on top of the wheel. Roll the wheel until your right knee and foot both feel comfortable.
- With your right knee extended, but not locked out, lift your left arm up into the air and reach long through your left side body.
- On the next exhale, reach for the wheel or your right leg with your left hand.
- Bring your right hand across to your left knee. Feel the cross body engagement as you press lightly through your right hand and twist your torso toward the long edge of the mat.
- Hold for five breaths.
- Reverse to come out of the pose, then repeat on the other side.
Lizard With Wheel Support
Christine Giordano / Megan Hochheimer
- Start kneeling behind the yoga wheel.
- Step your left foot to the outside of your left pinkie finger and use your right hand to roll the yoga wheel under your right thigh.
- Rock forward, lift your right thigh onto the wheel and rest your right leg on the padded surface as you return both hands to the floor (or blocks).
- Keep both feet on the floor, or begin to bend your right knee and float the right foot up into the air for a variation.
- If you would like to add a twist, center your right hand slightly on the mat and inhale to reach back with your left hand and touch or hold your right foot (shown on the opposite leg).
- Hold for three to five breaths.
- Reverse to come out of the pose, then repeat on the other side.
Pro tip: This variation of lizard lunge takes the pressure off of your back knee and fires up the quads on your front leg.
Pyramid Wheel Kick Stand
Christine Giordano / Megan Hochheimer
- Stand facing the short edge of your mat with your left foot forward and right foot back (aligned as if on a tightrope).
- Place the yoga wheel between your lower legs.
- Inhale and lift your arms, exhale as you fold forward over your left leg. (Rest your hands on blocks if they do not easily touch the floor.)
- Once in Pyramid pose, lean back so that the calf muscles of your left leg are resting against the padded side of the wheel.
- Step your right foot in and bend your knee slightly so the wheel is trapped between the back of your left leg and the front of your right leg. Use your core and the support of the wheel to lean your hips back more than you think you can.
- Make it spicier by lifting your right foot off the floor and keeping your right knee resting on the wheel. Lean back more and flip your hands so that your thumbs are pointing toward the top edge of your mat and you’re resting on your fingertips (shown on the opposite leg).
- Round down on an exhale and use your core muscle to squeeze the front sides of your body toward one another.
- Hold for three to five breaths.
- Reverse to come out of the pose, then repeat on the other side.
Yoga Wheel Shopping Guide
If you’re ready to buy one (same, girl), just keep these tips from Hochheimer in mind.
- Look for durable design. Think about what you’re going to use the wheel for before you make your purchase. Many of the above poses include your weight on the wheel. “If you’re going to be balancing on it, or placing your full body weight on the yoga wheel, make sure you get one that’s a very sturdy construction,” she advises.
- Consider the size that fits your practice. Since there are various wheel sizes available, Hochheimer adds that you could purchase a few and use them in different ways. For instance, you could use a smaller wheel hooked around your foot in place of a strap.
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