Yoga wheel is a simple but very effective fitness device that is used for stretching, training and relaxation of the entire body. It is great for beginners who need some assistance with some yoga positions. For advanced users, it can be helpful to get even deeper into the asanas. A yoga wheel can be wonderfully integrated into daily training and helps to stretch and strengthen the back area. This makes various exercises possible and also promotes a massage effect. However, this is a bike that is actually movable and requires a certain amount of practice.
What is a yoga wheel?
As the name suggests, the yoga wheel is actually a wheel. It is usually made of sturdy plastic or possibly wood and has a padded surface. Its diameter is about 35 centimeters and the width – 15 cm, and can hold up to 150 kilograms. Integrating an aid can have many advantages. It can be integrated into yoga practices by both beginners and advanced practitioners. Above all, it is helpful for different backbends and the precision of different exercises. Further advantages of the simple tool are:
- pleasant stretching
- Relieving tension, especially in the back area
- Improving flexibility, balance and movement dynamics
- Variety and enrichment of training
Several exercises
A yoga bike can generally be integrated into the daily training program in a variety of ways. It is primarily used for various back exercises, but it can also be used for stretching before or after training. It is particularly helpful for beginners to slowly approach yoga positions such as “Kapotasana” (“Dove”) and “Chakrasana” (“Bridge”) and to practice balancing. Advanced students can use a yoga wheelthe already known exercisesmodify or perform difficult positions with more precision.
Backbends
The round device is primarily intended to support backbends in yoga. The upper body is bent backwards and it stretches vigorously. In this way, the breath flows more freely, the vertebral acid and the entire body become more flexible. If you have support, you can perform the exercise more precisely and easily and slowly work up to difficultyYoga exercisesapproach. Backbends are generally the countermovement of the forward bends that we often perform in everyday life and they serve as a good balance, especially for people who spend a lot of time sitting.
Yoga bike doesn't actually belongto traditional yoga. It was invented by two yoga teachers and is now a trend in the USA. It should help with strenuous asanas that require a special balance position. When stretching and stretching, the back, hips and spine are supported and the complicated exercise is easier to complete. This is particularly helpful for beginners. Advanced users can make their training more varied. However, the device can be used at all levels and no previous knowledge is required to use it.
The yoga wheel is ideal for training your balance and modifying your regular training program. It can also be used for Pilatis and strength exercises. It promotes the expansion or opening of the ribcage, shoulders and chest, thereby enabling deeper breathing. Finally, the shoulder muscles are relieved and back tension is relieved.
Kapotasana
The yoga wheel is also a valuable tool for difficult asanas that require more flexibility. The back is supported and the execution of the exercise is made more precise or intensified. The round tool is particularly helpful with “Kapotasana” and “Chakrasana”. In addition, these and other asanas can be modified and the wheel can possibly be used as a support for legs.
Chakrasana
Due to its size, a yoga wheel can be used at home or taken with you to yoga classes. This not only modifies the traditional asanas, but also improves and deepens individual positions. For example, “Chakrasana”, also called “wheel” or “bridge”, is easier to perform. When done correctly, these exercises have many benefits for the body. However, it requires a certain degree of agility and flexibility. These skills can be gradually improved using the round tool.
Exercises with yoga wheel
In order to make the yoga positions easier and therefore suitable for beginners, various aids such as blocks, belts or even yoga wheels can be used. This allows you to slowly get to grips with the individual postures. However, you should first have an experienced yoga teacher demonstrate the exercises to you in order to prevent any mistakes and injuries. Most of the time the asanas look easier than they actually are and in order to perform them correctly you need certain previous knowledge. Below we present a few simple exercises with the device that you can easily do at home.
Massage, back stretching and back bends
Sit down on the mat and place the bike under your back. With your legs upright, slowly lift your hips and lie down on the bike. Roll it vertebra by vertebra, stretch your arms backwards and roll yourself back until your head touches the floor. Place your forearms on the floor and try to grip the wheel with your hands.
Plank
Get into a plank position and place the bike under your feet. Now tighten both feet alternately and roll the wheel towards your nose. This exercise trains the core and strengthens endurance. Advanced practitioners can try lifting the hips upwards and bringing the body into the “downward dog” yoga position. It becomes even more difficult if you try to balance with only one foot on the bike.
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Stretching your legs – preparing for the splits
First get on your knees and place your arms on the floor in front of your shoulders. For additional stability and support, you can take two blocks and place them on the left and right. Then start with either the right or left leg and place it on the yoga wheel, then carefully roll forward. The further forward the wheel is rolled, the more intense the stretch becomes. When the tension is greatest, hold in this position for a few seconds. Repeat the exercise with the other leg.
Although the yoga wheel provides support when performing the exercises and especially backbends, you should always be careful when doing yoga and pay attention to the signals of your body. If you notice that an exercise isn't really doing you any good, you shouldn't strain your body, but rather respect its limits and give it more time. Ultimately, it's about improving mobility and the overall condition of the body.
A versatile fitness device
A yoga bike is suitable for anyone who likes to try out new fitness equipment. For many who carry out their training program at home, it can be a real enrichment because it allows them to modify the familiar exercises. It also takes up little space, is light and can be taken anywhere.
Yoga fans can really benefit from the yoga wheel, regardless of whether they are beginners or advanced. The wheel is an enormous help, especially when doing backbends. It can also be helpful for supporting the bach muscles and improving endurance. You can also try intensive exercises like plank or asanas that require more flexibility like “Chakrasana” and “Kapotasana”.
