5 Yoga Wheel Poses For Beginners

Yoga has evolved over thousands of years, from its historic roots in ancient Indian civilization to the modern variations that we see in yoga studios today. So it’s no surprise that in 2020, new props like the yoga wheel are taking the world by storm – and as Westerners flock to practices like hot yoga and Jivamukti, their yoga wheels are showing up in classrooms around the world.

If you want to learn how to use a yoga wheel, here are five yoga wheel poses that you can try as a beginner:

Upward Salute Side Bend Pose (Parsva Urdhva Hastasana)

This yoga wheel pose may seem easy, but millions of yogis struggle to improve their flexibility in upward salute side bend. Here’s how to use a yoga wheel: place your palms on either side of the prop, and raise it above your head until your biceps are by your ears and your arms are fully extended. Start bending at the hip, and let it drift to the left as you stretch your arms to the right with the yoga wheel above you. Only bend as much as you feel comfortable; the yoga wheel may be difficult to handle at first, but as you practice upward salute side bend pose, it will help you maintain your form without wobbling.

Cobra Pose (Bhujangasana)

Cobra is challenging for many yogis who suffer from arm, back, or shoulder pain. A yoga wheel can make it easier for you to raise your torso above the floor without exacerbating a pre-existing injury. As you lift the upper half of your body to form the famous cobra posture, you can reach for the yoga wheel and roll it towards you until it is supporting your chest. That way, you can let yourself fall into the pose without putting extra strain on your upper body.

Upside Down Seal Pose (Viparita Karani)

Like cobra pose, upside down seal can wreak havoc on your lower back. Place your yoga wheel underneath the dip in your spine as you raise your hips above the floor, so you can safely practice viparita karani as a newbie.

Intense Side Stretch Pose (Parsvottanasana)

This yoga wheel pose can be helpful if you struggle with hamstring and hip flexibility. When you bend forward to form a triangle with your body, place your yoga wheel behind your front knee to take the pressure off of your legs, hips, and core.

King Dancer Pose (Natarajasana)

For many new yogis, king dancer pose is one of the most elegant and exciting postures to learn. Use a yoga wheel to improve your flexibility: instead of struggling to reach for your foot, the prop will give you extra wiggle room to stretch your body.

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