You may be well aware of the various health benefits of Yoga. It is an ancient practice that combines meditation, physical exercises, and breathing techniques to improve one’s physical and mental health. Regular practice of Yoga can help enhance your muscle strength, combat stress, and improve your sense of well-being.

Various props can help beginners with their Yoga practice. The most popular among these props is a Yoga Wheel. This prop is a hollow cylinder of wood or plastic, covered with rubber or cork. It can make you improve your Yoga postures and can also help with stretching and pain relief. Here is everything you need to know about this Yoga accessory.

Is A Yoga Wheel Good For Exercise?

Yoga wheel exercises may help improve your posture, strengthen your muscles, and aid in stretching. They assist with stretching your muscles and help you release tension. Moreover, they also help to improve flexibility. Therefore, these exercises are beneficial for everyone, from Yoga beginners to professional Yogis and athletes.

According to studies[1], Yoga offers similar health benefits as other recognized forms of exercise. With the help of the wheel, you can safely perform Yoga reaping its benefits. Moreover, the wheel reduces your risk of injuries, making Yoga safer and easier for beginners. Thus, this Yoga accessory is worth the investment.

What Are The Benefits Of Using A Yoga Wheel?

If you are planning weight loss through Yoga morning ritual, a wheel can be the best prop for you. It assists your body in performing difficult stretches, like backbends. Moreover, it acts as a scaffolding for the body, offering support to prevent injuries during Yoga. Thus, you can perform the more rigorous asanas that may help expedite weight loss.

Wheel pose Yoga might eventually improve flexibility and allow you to hold various postures without assistance. It can improve your core strength and relieve tension in the muscles, thereby healing chronic pains.

Additionally, a Yoga wheel comes in various sizes. The small wheel is good for massaging target areas, the medium for toning exercises, and the large wheel for improving balance. Thus, you can use this prop in various ways as per your needs.

How Is A Yoga Wheel Helpful?

Yoga Wheel Helpful
Yoga wheel exercises can help you in various ways, depending on how you use them. They can help you stretch and massage different areas to release tension and unwind. They can also help you improve your posture and muscle strength.

If you are looking for weight loss through yoga morning ritual, the wheel can help you face difficult poses that tone the muscles and expedite weight loss. It supports and straightens the body, allowing you to perform complex poses with ease.

According to studies[2], Yoga may heal chronic lower back pain, a fairly common health concern among adults. The wheel will help you perform back stretches with perfection, thereby aiding in chronic back pain relief. Lastly, you can practice various stress-busting exercises using the wheel. These exercises will improve your focus, reduce mental tension, and induce a state of calm.

11 Beginner-Friendly Yoga Wheel Poses

1. Warrior Pose

This wheel pose Yoga exercise is excellent for improving focus and strength. First, lift your arms to the side, parallel to the floor, then, take a deep breath and take one leg back to rest the ankle on the wheel. Keep the other leg erect, bent at 90 degrees to the floor, and lower your body as much as possible. Focus on any object kept at a distance while performing this pose and slowly increase the duration of holding this pose.

2. One Leg Standing Pose

This is one of the simplest Yoga wheel exercises, but it helps improve your balance. For this pose, stand on your Yoga mat and take one leg back so that the front of your foot rests on the wheel. Slowly lift your arms to the side, parallel to the floor, taking deep breaths while you do so. Hold the pose while focusing on an object in the distance and keep switching between the two legs in alternate rounds.

3. Cat-Cow Pose

This pose with the Yoga wheel is good for relieving back pain. Hold the base of the wheel with your hands and go into a table-top position, with your knees perpendicular to the ground and your hands aligned with your shoulders. Now, arch your tailbone upwards by pulling your navel as low as possible. Lower your head to arch as high as possible. Hold the pose, release, and repeat every two-three minutes to release tension from the back.

4. Child’s Pose

This is a good toning and stretching exercise to include for weight loss through yoga morning ritual. Start sitting on your heels with the wheel placed in front of you. Now, bend your torso downward to touch the floor. Raise your arms above your head and place them on the top of the wheel. Push your chest downward to stretch even more. Hold the pose for as long as you can, then slowly release and repeat.

5. Headstand

This wheel pose yoga is slightly difficult, but it may help improve your blood flow and relieve stress. Start from the child’s pose and hold the bottom of the wheel with your hands. Then, slowly lift your legs and raise them in a walking motion straight above the head. Push the roller toward your head to assist your body with the lift. You may need a few tries to perfect this pose, but it will be worth the effort.

6. Wheel-Assisted Lizard Lunge

The Wheel-Assisted Lizard Lunge is an excellent yoga wheel exercises for stretching the quads and hip flexors, building strength through the lower body, and opening the hips. To do this pose, begin in a low lunge position with your back leg extended behind you. Place your hands on the ground on either side of your front leg. Bend your front leg and place your foot on the top of the wheel. Keeping your back straight, slowly roll the wheel forward until your back leg is in line with your torso. Hold for 5-10 breaths, and then slowly roll the wheel back.

7. Crescent Pose

Another great toning and strengthening exercise for weight loss through morning yoga ritual. You can start with the Warrior Pose on the wheel. Then slowly lift the leg on the wheel, pivoting at the knee, and hold it with a closed hand. Raise the other arm parallel to the lifted leg. Engage your core and try to go as low as possible while holding the pose.

8. Bridge Pose

For this wheel pose Yoga, sit on your knees with the wheel behind your back. Slowly roll your back over the wheel till the top of your head touches the mat. Your hands should be tucked in, with your elbows on each side of the head, as close to it as possible. This pose helps to stretch the hips and back and relieves pain.

9. Half Pyramid Pose

This is one of the best yoga wheel exercises for stress relief and better focus. Start by standing on your knees with the wheel in front of you. Gently lift one leg forward and place it on the wheel. Lean forward from the hips to hold both edges of the wheel with your hands. Hold and release, and then repeat with the other leg.

10. Reclining Pose

This is a great relaxing exercise for the end of your weight loss through yoga morning ritual. Start by sitting cross-legged on the floor, your index fingers touching your thumb in Gyan Mudra and the wheel behind your back. Slowly bend backward to rest your shoulders, upper back, and head on the wheel. Stay in this posture for five minutes, practicing deep breathing with your eyes closed. This pose will help you immensely with stress relief.

Wheel pose yoga

11. Side Bend Pose

The side bend is another wheel pose yoga suitable for beginners. Start by standing on your knees with the wheel on your side. Slowly bend sideways with your arms above your head, resting your upper body around the wheel. Bend till your outer knee is raised above the ground, with the inner knee resting on the Yoga mat. It is a great stretch that also helps to relieve congestion in the diaphragm.


Yoga is a good form of exercise that can improve every aspect of your health, be it physiological or mental well-being. It comprises physical exercises, meditation, and breathing techniques to relieve stress, strengthen the muscles, and improve your focus and flexibility.

Hence, it is an effective way to prevent various maladies and treat chronic muscle pain. Beginners may find various Yoga poses difficult to perform. This is where a Yoga Wheel can help you. It is a cylindrical hollow prop that you can use as a support while performing various Yoga exercises. It enhances your flexibility, reduces the risk of injury, and helps you build your core strength.

You can also achieve weight loss through yoga morning ritual if you choose the correct toning asanas that you can perform with the help of the wheel. Therefore, it is not just great for building your strength but also for weight loss purposes.

Overall, the yoga wheel is a great accessory for both beginners and Yoga experts alike. So, try out this prop today to enhance your Yoga rituals!