Yoga Half Wheel Workout Guide
Are you a passionate yogi? Do you perform yoga regularly? Have you been looking for a way to get even more out of yoga? Look no further! The yoga half wheel is a compact and affordable accessory that assists yogis in their training and helps them to derive greater benefits from it. Yoga half wheels are curated to enhance a person’s flexibility, core strength, balance and circulation as they perform yoga. This accessory is perfect for you to challenge yourself and take your training to a whole new different level!
If you are interested in purchasing a yoga half wheel, there are some things you ought to know beforehand. Firstly, this product is completely safe for use — yoga is a non-strenuous activity and, as long as you use the product cin the correct way, you should have nothing to worry about. Secondly, you should know how to use the product correctly before you jump into training. This is important to minimize the risk of injury. To that end, we have created this yoga half wheel workout guide to help you understand what you are getting into and make the transition as smooth as possible. In this guide, we will describe the 18 best yoga poses that can be performed with a yoga half wheel. You can perform them in the same order as listed below.
1. Open Shoulders
Place the yoga half wheel on one end of your mat. With your face turned downwards, place the tops of your feet on the wheel and rest your knees on the ground. Raise your arms to the sky and slowly bring them down to the ground, making sure your upper body and legs are in a straight line. Stretch your arms out as far as possible to open up your shoulders.
2. Open Shoulders Extended
This pose is largely similar to the last one in the placement of the upper body. This time, however, the front of your hips should be resting against the half wheel and your legs should be raised up in the sky, as straight as possible. The only parts of your body that should be resting on the ground are your arms and the tip of your nose.
3. Build Core Strength
In this pose, you simply have to perform a plank with a half wheel. Place your hands firmly on the ground and your lower legs on the half wheel. Extend your body as much as you can and make sure that your back is in a straight line.
4. Hips, Groin and Thighs
This pose will help you to stretch out your inner thighs. Place the wheel at the top of your mat and get down on your knees. Lift up one leg and place the foot of that leg on the wheel. Adjust your thighs and try to get in a position where you can feel that they are really stretched out. Your upper body should be straight and your arms should be resting by your sides. Repeat with your other side.
5. Open Hips and Side Body
Place the wheel on one end of the mat and squat on your toes on the other end. Open up your legs so that they point in different directions and place your left hand on the mat for balance. Slowly open up the right leg and extend it so that your right foot rests on the half wheel. Then, turn your face towards your left hand and extend your right hand into the sky so that you feel the burn in your side. Repeat on the other side.
6. Crescent Pose
Place the wheel on one end of the mat. On the other end, face forward (away from the wheel), thrust out your right foot and take your left leg to the back of the mat so that it rests on the half wheel. Extend your arms towards the sky. Repeat with the other leg on the wheel.
7. Calf and Hamstring
Place the wheel in the middle of the mat and sit down on one end. Extend your legs out so that your lower legs rest on the mat and reach your hands out so that they touch the tips of your feet. Your upper body should be curved forward and your face turned downward.
8. Chest, Back and Spine Extensions
Place the wheel in the middle of the mat and lie down on it so that your back rests squarely on the wheel. Stretch your body as much as you can — your hands should be extended and your toes pointed outward with the balls of your feet resting on the ground.
9. Chest, Back and Arms
This one is slightly more complicated. With the wheel placed in the middle of your mat, lie down on top of it so that your back rests on it. This time, however, bend your legs at the knee and place your feet entirely on the ground. Meanwhile, extend your arms out, bend them at the elbow and reach back to grip the top of the wheel. Then, lift one leg and place the foot of that leg on the knee of the other leg. Repeat on the other side.
10. Assisted Plow Pose
With the wheel resting in the middle of the mat, lie down on it so that your back rests on it with your arms at your sides and your legs extended outwards. Then, gripping the wheel with both your hands, inhale and use your abdominal muscles to slowly lift your legs upwards and bring them down towards your face. Rest the tips of your toes down on the mat so that your legs are in a straight line and your hips are jutting out in the sky.
11. Assisted Shoulder Stand
This pose relies on considerable upper body strength. Start with your back resting on the half wheel and your legs extended out. Inhale, grip the wheel with both your hands and use your abdominal muscles to raise your legs up towards the sky. You should raise yourself off the wheel entirely so that only your shoulders are touching the ground.
12. Crazy Crow Pose
Place the half wheel on the ground and squat behind it on your toes, with your feet close together and your heels lifted up in the air. Open your legs up so that your knees point in different directions. Grasp the wheel with your hands and bring your torso forward. Keep tipping your torso forward and bend your arms at the elbow so that your lower legs can rest on your upper arms. Tip your weight all the way forward so that you can lift your feet off the ground entirely and support your body weight with your arms. Straighten out your elbows as much as you possibly can.
13. Pigeon Pose
Start with bending down on your knees with the half wheel directly behind you. Lean your body backward until your back comes into contact with the wheel. Extend your arms out, bend them at the elbow and bring them back to grip the top of the wheel.
14. Assisted Headstand
Place the wheel at one end of the mat and get down into a tabletop position before it. Then bend your arms at the elbow so that the elbows are resting on the ground. Then reach out your arms to grip the wheel. Bring your head towards the ground so that the top of it rests against the wheel. Slowly walk your feet inwards on your toes and bend your knees. Using your forearms, bring one knee up, followed by the other. Extend your legs out towards the sky.
15. Headstand Plow Pose
Place the wheel on one end of the mat. On the other end, get down into a tabletop position with your face turned away from the wheel, bend your arms and place your head on the ground. Curl your toes under your feet and slowly walk towards your arms. Bend your knees and bring one knee up, followed by the other. Extend your legs out in a headstand. Now, slowly bring your legs down in a straight line so that your feet rest on the wheel.
16. Assisted Monkey Pose
Place the wheel on one end of the mat and get down on your knees on the other end. Stretch your right leg out and place it on the wheel. Adjust your legs so that you feel the burn in your thighs. Then, look up to the sky and extend your arms up. Repeat with the other leg.
17. Balance and Challenge
Stand at one end of the mat with the wheel directly behind you. Extend your left foot out and take the right leg behind you to rest your knee on the wheel. Bend your right knee up and grab your right foot with your left hand. Extend your right hand into the air. Repeat on the other side.
18. Quadriceps Stretch
Hold the yoga wheel in your right hand and stand upright. Bend your upper body towards the floor and bring your left hand down to rest on the floor. Slowly, extend your right leg up behind you and use the yoga wheel in your right hand to grasp your right foot.
With the above mentioned 18 exercises and a yoga half wheel, you will not only enjoy your training more but will also be able to improve your flexibility, circulation, core strength and balance. So, what are you waiting for? Grab a yoga half wheel and check it out for yourselves!
Check Our: Ultimate Half Wheel Yoga Guide With Visuals