admin If you’re wondering how you could be creatively building more overall strength, here are a few ways to use a yoga wheel to enhance this aspect of your practice.
It’s fun and interesting to work towards the final balances. And it’s good for your health! Each shape will help you build the muscles necessary for the last strengthening exercise and increase your confidence to try that final one-armed, one-legged balance. Let’s play!
Chaturanga Lifts
The basic shape is the base of all of our holds. Make sure you feel stable, and then progress to the more complex conditions.
With your yoga wheel in between your legs, come into a wide-leg plank position.
Step each foot carefully onto the wheel, gripping it with your toes. Chaturanga is done by leaning forward, lowering yourself, and then pressing back up.
Lift one leg off the wheel at a time.
Knee Tucks
Plank your wheel, but place your shinbones on the wheel instead of your toes.
As you bring your knees to your chest, plant the wheel into your hands. Repeat the process by rolling your legs out again.
Breath Tip:Â Exhale and draw the wheel into your nose. (This will engage your core more deeply and allow your knees to be closer to your chest. Inhale and push it forward.
Pike Planks
Handstand preparation can help you build core strength. As described previously, get into plank position with your shins resting on the wheel. Keep your back straight and roll the wheel towards your nose while keeping your legs straight. Repeat the process a few more times.
Hand tip: When you grip the ground with your fingers, you will feel more stable and less likely to fall over.
Lunges
As you bend your front knee, keep your back leg straight and strong. While you bend the front knee, keep your back leg straight and strong. Roll your shin over the wheel as you do. Keep your hands on your hips to remind yourself that your hips should be square during this exercise.
Balance tip: The more your shoulders and ribs are pulled back, the more your balance will be stable. You will find it easier to focus and maintain your balance.
Songbird Balance
This only works with the larger yoga wheels. If your wheel does not come with a way to keep it in place, you can use heavy blocks on either side of it so that it does not roll away.
Bring your hands and knees to a tabletop position on the wheel. Carefully extend one arm and one leg forward. Just like in the tucks or pikes, keep your back straight.
Engagement tip: Grab the wheel’s edge with your fingers and press firmly using your raised toes.
One-handed, one-legged Crow!
Moment of truth! Crow Pose: On the floor, place one knee on the wheel of yoga just behind your hand.
Tip-toe the fingers up and forward, lifting the same arm.
As you lift, grip your fingers and pull your ribs into your navel to round your back more. As you raise your arms, exhale and engage your fingers. Pull your ribs towards your navel as you pull forward.
Level-up tip: Take it one step further and start in the lunge with your knee on your wheel. Find your plank hands before you lift your back leg to the sky. Now, tip-toe your fingers forward slowly by lifting your opposite arm!
Here are a few fun ways to use your yoga wheel for strengthening exercises. Let go of your fear and give it a try! You’ll be amazed at what you can achieve!
