Whether you’re a beginner – just entering the world of yoga – or a veteran, you can always spice up your yoga practice. As an accessory, a yoga wheel can add more depth to your yoga experience. It allows you to easily perform difficult poses like Chakrasana, backbends or inversions. But if you’re wondering what yoga poses you can do with a yoga wheel, you can take inspiration from celebrity trainer Anshuka Parwani’s recommendations.
Before knowing which yoga asanas can be performed more optimally with the yoga wheel, let us know about the advantages of this cylindrical accessory.
Benefits of the yoga wheel
Thanks to its strong and fixed structure, it provides more support for your body and prevents injuries. The yoga wheel also guides your extensions and allows you to deepen your stretches.
Now that you may be convinced that the yoga wheel is an accessory worth adding to your fitness gear, how about we discuss the 5 best yoga poses with a yoga wheel to improve your flexibility and tone your muscles?
In a recent Instagram post, Anshuka Parwani, who coaches Alia Bhatt, Kareena Kapoor Khan and Rakul Preet Singh, the yoga expert demonstrated some yoga poses that can have increased benefits through the use of a treadmill. yoga. According to the expert, it is “the hottest accessory”!
Check out the yoga wheel post here!
Here are yoga poses to do with a yoga wheel
1. Crescent lunge pose
Anjaneyasana or Crescent Lunge pose stretches the hip flexors and quadriceps. In addition to that, it also works your chest, shoulders, and torso. Strengthening body balance is another benefit of the pose.
How to Do a Crescent Lunge Pose with a Yoga Wheel
* Begin by kneeling on the yoga mat. Place the yoga wheel in front of you at arm’s length. Lift your right leg forward, keeping your thighs perpendicular to the floor.
*Now slowly place your right leg on the wheel, still keeping your left knee on the mat and your left thigh in line with your torso. You can slide your right leg down the wheel to stretch your hamstrings.
* Bring both of your hands forward in a “Namaskar” pose.
* Slowly raise your arms above your head.
* Start bending your spine for a better stretch.
*Repeat the pose, keeping your left leg on the wheel this time.
2. Puppy Pose
Puppy Pose, or “Uttana Shishosana” in Sanskrit, is a great pose for relieving tension in the arms, shoulders, and neck. This asana is a deep backbend that opens your chest. Found to induce a sense of calm in the body, the pose can bring you peace in times of stress and anxiety.
How to Do a Puppy Pose With a Yoga Wheel
* Start with your knees on the yoga mat. Make sure the tops of your feet are touching the floor and your knees are palm-width apart.
* Place the yoga wheel in front of you.
* Using both hands, grasp the yoga wheel with your thumbs parallel to the circumference of the wheel and your fingers placed on the underside of the wheel.
* Now slowly lean forward, gently rolling the yoga wheel in front of you.
*Keep your head down, eyes looking down, as you would when doing downward facing dog pose.
*Make sure your spine is extended to ensure a deeper stretch.
3. Position of the fish
Fish Pose or “Matsyasana” is a great way to give your hip flexors and intercostals – muscles between the ribs – a deep stretch. It also tones the neck and abs. Regular practice of this pose will strengthen your upper back and neck.
How to Do Fish Pose with a Yoga Wheel
* Begin by sitting on your knees in ‘Vajrasana’. Place the yoga wheel behind your back on the mat.
* Keep both hands at the sides of your hips.
* Slowly lean back, while aligning your spine with the yoga wheel. Lean back until your arms are flat on the floor and the back of your head is touching the floor. .
* Take your hands off your hips, extend your arms back – above your head – until your hands touch the floor.
* Straighten your legs, touching your toes to the floor.
* Extend your neck and shoulder blades back until your hands become visible to you.
4. Placing the plank
In addition to engaging your core muscles, the plank pose or “phalakasana” also benefits the muscles in your arms, shoulders, and lower back. It’s a great way to master balance and body coordination. Although it may seem daunting at first, the results are worth getting.
How to do a plank pose with a yoga wheel
* Begin by doing a “tabletop” pose on the mat, with your knees and hands on the floor, keeping your spine parallel to the floor. Place the yoga wheel behind your feet.
* Slowly place your foot on the wheel.
* Secure a firm grip on the wheel with your toes and lift the other leg, also placing your other foot on the yoga wheel.
* Maintain your balance on the wheel by distributing the pressure evenly on both feet.
* Make sure your palms are flat on the floor, your spine is straight, and your neck is aligned with your back.
* Engage your core muscles. Don’t let your abdomen or hips sag. Push against gravity.
5. Bow Pose
Bow pose or ‘Dhanurasana’ engages your stomach and pelvis. It strengthens the hamstrings and back muscles. The common side effects of a sedentary lifestyle – back pain, neck pain, and stiff shoulders – will be a problem of the past, if you introduce this pose into your yoga regimen.
How to Do Bow Pose With a Yoga Wheel
* Begin by sitting on your knees on the yoga mat. Place the yoga wheel at arm’s length in front of you.
* Place your arms – keeping them shoulder width apart – at the sides of the yoga wheel.
* Gently align your abdomen with the yoga wheel, placing some of your body weight on the attachment.
* With your hands flat on the floor, extend your neck backwards.
* Bend your knees. Now slowly extend your hands backwards and grab your feet to form an arched position.
* Hold the posture for a while, then slowly release your feet bringing them back to the floor.