One of the most current trends in yoga is the yoga wheel. However, what is it, and how would you use it? From assisting you as you learn new yoga presents, to deepening stretches, to creating new balance challenges, the yoga wheel has something to offer everyone. It is versatility makes it great for general stretching and exercise as well, so you do not have to be a yogi to reap the benefits.
The yoga wheel is a great tool for stretching to relieve pain and improve flexibility.
A great many people experience tightness and in their chest, bears, and back. The size and shape of the yoga wheel is ideal for helping to open up these tight areas for a more relaxed body. You can utilize these stretches to prepare for your yoga routine, or to improve recuperation time and keep muscles limber after any demanding workout.
Here are 4 simple stretches you can do to relieve tight muscles:
Shoulders and Upper Back
- Kneel on the floor with the wheel in front of you, and place hands on wheel with palms facing toward each other.
- Keeping back, hips, spine and neck aligned in at line, extend arms until you feel a stretch in upper back and shoulders.
- Relax and breathe profoundly, extending further on the exhale further when ready to develop the stretch. Hold for at least 20 seconds.
- Sit on the floor with the best yoga wheel behind your back.
- Lightly place hands on yoga wheel to stabilize yourself as you press up through your heels, pressing your back against the wheel.
- Rest hands lightly on the ground at your sides to help your balance as let your neck and head lean back comfortably against the wheel.
- Once balanced, gradually extend legs out straight in front of you and arms out to sides, so body is in a T position, and hold for 20-30 seconds.
Back Extension and Massage
- Sit on the floor with the yoga wheel behind your back.
- Lightly place hands on yoga wheel to stabilize yourself as you press your lower back against the wheel, lifting hips up off the floor
- Extend arms behind you, then roll backward gradually, relaxing your head and neck. Move until hands touch the floor, bending at the elbows. Continue rolling as far back as is comfortable for you.
Legs and Hips
- Kneel on the floor with yoga wheel 2-3 feet in front of you.
- Carefully set one heel on the wheel, and then extend leg forward until straight.
- Place hands on the ground for help. Breathe and sink further into the stretch on each exhale.
- To advance, lift hands up off the ground and onto hips or into the air, or straighten your back leg so the front of your thigh is nearer to the ground.