Yoga Wheel Exercises for Flexibility and Strength

Yoga Wheel Exercises

The gentle art of yoga is for everyone despite age and experience level. There are many variations and modifications you can include to practice yoga with ease. But, there are also some major yoga wheel exercises that improve your stretching ability and strength.

That said, let us check out the 4 yoga asanas you can practice.

Best Yoga Wheel Exercises

1. Wheel-Assisted Lunge Pose

The Lunge pose, also known as Ashwa Sanchalanasana is the best yoga posture to do with a wheel. It gives your hamstrings and hip flexors a gentle stretch. Using a wheel enhances the stability and offers a deeper stretch while rolling one leg back.

Steps to Practice

  • Stand with the wheel behind your legs.
  • Bend and place your arms on the mat. Place the top of your right foot on the wheel.
  • Inhale and roll the wheel back.
  • Bend your knee into a lunge. Place your left foot between both palms.
  • Stay in this posture in the front.
  • Exhale. Roll the wheel forward with your right leg.
  • Release both hands and stand up.
  • Practice the same sequence with your left leg.

It is one of the best yoga wheel exercises you can do. Make sure to keep your front leg stable. Move slowly when moving the wheel in the front.

2. Half-Squat With Yoga Wheel

Half-Squat pose, known in Sanskrit as Skandasana strengthens your adductors and hamstring muscles. You can do this pose as an exercise to flex the leg muscles. Using a yoga wheel helps you achieve the ideal state of this pose and offers a deeper stretch.

Steps to Practice

  • Take a hip-width distance between your feet.
  • Face the wide edge of the yoga mat. Keep your toes pointing to the front.
  • Exhale. Bend your left knee slowly to sit on the left side of the mat.
  • Keep your heels on the mat while you sit.
  • Place the yoga wheel outside your right ankle.
  • Extend your right leg along with the wheel. Keep your right ankle on the wheel.
  • Make sure your right knee faces the ceiling.
  • Raise your left knee to come to a standing posture.
  • Follow the same sequence from the opposite side.

You can also form the Anjali Mudra while practising this yoga wheel pose. It is an excellent yoga posture to strengthen your legs.

3. Wheel-Assisted Seated Forward Bend Pose

This is one of the most challenging yoga wheel exercises if you have tight hamstrings or excess belly fat. With a yoga wheel, you can experience the calming effect of this yoga pose. Seated Forward Bend is a comfortable yoga exercise. It helps you bend and touch knees by raising the leg level.

Steps to Practice

  • Sit on the yoga mat with both legs stretched in front. Do not bend your knees.
  • Your toes should face the ceiling.
  • Place the yoga wheel under your calves.
  • Keep both legs stretched without bending them from the knees.
  • Exhale. Lean over your thighs.
  • Hold the wheel with your hands.
  • Raise your legs till you experience a stretch in the abdomen and hamstrings.
  • Stay in this posture for 15 to 30 seconds.
  • This is an excellent yoga pose that relaxes your entire body and improves concentration levels.

4. Extended Side Angle Pose with Wheel

The extended side angle pose is a bit difficult if you have excess fat. Using a yoga wheel helps you enter into this pose without discomfort. The main essence of this yoga pose is side stretching and balancing.

Steps to Practice

  • Stand on the yoga mat with your legs one or one and a half meters apart.
  • Keep both toes pointing forward.
  • Turn your left toes outside and bend in your left knee.
  • Lean from the lower back and place your left side of the torso on your left thigh.
  • Place the left palm in the back of your left foot.
  • Place the yoga wheel under your right calves. Stretch your right leg.
  • Raise your right arm above your head and look upward.
  • Hold this posture for 15 to 30 seconds.


Do you want to enhance your flexibility and strength? You should enrol in a certified yoga school to learn yoga wheel exercises under the guidance of experienced yoga teachers.