How To Use Yoga Wheels?
This is one of the most commonly asked question among the beginners. The first and most important thing to do is to learn the proper way of using a yoga wheel. When using a yoga wheel, avoid rolling from the knees and instead, try and roll from the spinal region.
Yoga wheel has become a common practice among the people who want to achieve better posture or want to get back into the shape. Apart from helping in achieving better posture, the users of a yoga wheel also enjoy the following benefits.
According to the experts, sitting upright with the help of a yoga wheel helps in triggering the relaxation of the nervous system to some certain extent.
Postural alignment is one of the most important reasons for using a yoga wheel.
Yoga wheel helps in stretching the muscles and ligaments, this is because the users need to keep their body straight when they use the yoga wheels.
Improved proprioception or the awareness of body movement and spatial orientation is also one of the benefits of using a yoga wheel.
Yoga wheel helps in improving the tone of body muscles and this is achieved by improving the blood circulation in the body.
According to the scientific studies, increased elongation of jaw muscles leads to improved oral health.
Yoga wheels are portable in nature and this means that users can carry them wherever they want and whenever they want.
But, the real question lies how does one use a yoga wheel in a safe yet effective way?
When using a yoga wheel, it's very important to maintain proper posture and alignment.
How to be safe:
You should never do a yoga wheel pose in a way that you feel that you hurt yourself. You should always respect your body and treat yourself with care no matter how difficult a pose is. Not pushing yourself too far or trying to extend the time you spend on a pose will prevent injuries.
When moving forward (As in any pose) you should start from a proper alignment and then begin rocking back and forth. When you find your routine, you can always try and move slightly backwards and then forward. Begin this easy motion slowly and then allow your body to allow itself to follow a smoother rhythm. Take the time to really focus on your alignment and how it feels to do the pose.
It is important to have a spotter whenever you try the handstand, the scorpion pose or any pose that requires isolation of one body part. You will also need help when you try to grow or stretch your legs towards the sky using your yoga wheel as a prop.
Be Aware of Falling
The yoga wheel can also be used as an aid to help one in their balance. Some people who have never felt comfortable with standing positions try using a yoga wheel for guidance and confidence. You can also use this tool to help improve the strength of your ankles and legs.
Usage 1: Massaging the Spine
While doing Yoga, it is very common for your spine to release tension and pain. You can use the yoga wheel to reach those hard-to-reach spots. It is really easy to use and is very helpful. Just lay on your back, open your legs around the yoga wheel, and place the yoga wheel between your hip and knee. Let it slide down until it reaches the hip and the knee.
Your spine and hips are the two hardest-to-reach spots in our body. Some of the joints can change by many degrees and putting more pressure on one angle can mean the difference between a painful and a non-painful posture. One of the greatest uses of a yoga wheel is to help with your spine. Even though the spine is extremely flexible, the back muscles don’t automatically adjust to the pressure. The result of this is the spine can easily become misaligned. Using a yoga wheel can help you realign the spine quickly and easily.
Another benefit of using a yoga wheel is the opening of the hips. A lot of us forget that having tight hips means that you will have bad posture, stiff back, bad breathing habits, and other seemingly unrelated health problems. The way you can use the yoga wheel to access the hips is by trying to align the spine and hips. Position the wheel on the outside of the leg right below the hip. Let it slide down the leg until it reaches the foot.
Usage 2: Opening Up The Front side of the Body
The hip is an amazing joint that contains a lot of large stabilizing muscles. Since the muscles of the back side of the body need a lot of support, it can be a good idea to open up the front side for a while. The Yoga Wheel is a good tool for this.
To begin, start off by lying on your back with the Yoga Wheel under your sacrum. Keep your back flat to the floor, then spread the legs as far apart as possible. Imagine that you're spreading your legs like a scissors, then press the ankles against the Yoga Wheel and when you feel the palms of the feet pressing firmly against the floor, start to press the shoulders down. You can deepen the stretch by moving the shoulders forward and the head backwards. The left arm should be away from the body to the left side, the right arm resting comfortably to the side of the body with the elbow bent, pressing the lower hand into the floor.
To feel the stretch even more, start to pull the feet towards the hips. Press the ankles and elbows harder against the Yoga Wheel and push the shoulders into the floor. Keep breathing deeply and evenly, while the hips open up and the shoulders relax. This position is an excellent preparation for inversions like Headstand or variations of Handstand. The position also stretches the back side of the body.
Usage 3: Deep Back Bends
One of the best things about the Yoga Wheel is that is a tool to support you when you are doing back bends. Both Yoga Wheel wheel (the side to roll up on) and the Yoga Mat Mat (the side to lay on) support the back when it is more horizontal than vertical. So you don’t have to worry about being flat on the floor.
Rolling up the wheel on the right side provides excellent support for back bends. This is especially useful if you have a stiff back or a back injury and feel that back bends are painful.
Usage 4: Flexibility Exercises
Traditionally, people use the yoga wheel for back stretches and balance exercises.The wheel is especially useful for releasing tension in the spine. To do this, simply lean against the wheel, allowing your back to touch at different points. Due to the wheel's round shape, your back will stretch in different ways at different angles. Areas that tend to tighten up if you spend too much time at a desk can benefit greatly from this routine. Your upper back will loosen up, which, in turn, will make your neck feel better.
To increase stretching through the spine, place the yoga wheel on a carpet. Once you¬re balanced on the wheel, breathe and gently use your hands to push your upper body forward. Then let your upper body go to the side and off the wheel. Using the energy created by the wheel, move your upper body in a figure eight, folding forward and to the side at the end of a rotation.
The yoga wheel is also a great way to improve balance. As you practice balancing with the wheel, your sense of balance will improve. Balance is also about more than just not falling. By strengthening the muscles around the pelvis, the rotational muscles will improve, leading to a feeling of increased stability. While you work to improve overall balance, you¬ll also feel your buttocks, hips, and lower back become stronger.
Usage 5: Strengthening Balance
A yoga wheel provides a smooth surface for a balancing exercise that challenges your active balance. Active balance is the ability to balance control your weight force in any direction, as well as your body's center of gravity.
Stand tall with your yoga wheel in the palms of your hands, in front of your body. Keeping your feet together, your knees soft and your abdominal muscles engaged, lift yourself first onto your toes. Next, lift your yoga wheel and your legs as high as possible, with your hands still in the palms-up position. With a straight back, bring the wheel and your legs back down to the ground, and repeat this exercise 10 times.
Allow your abdominal muscles to be the predominant part of your hands and the core, as you try to keep your body in a straight vertical line.
History Of Yoga Wheel
The Yoga wheel is a variation of the exercise and occupational therapy equipment known as a wobble board. The board became popular after the Yogi, Swami Siva Yogeshwar, introduced them to the Yoga world. He is credited with reinventing the humble wobble board, originally used by amputees, as a yoga equipment. In the late 1890s and early 1900s they were marketed to the public as exercise equipment and became a fixture in health clubs and gyms. The board will teach you to focus on core stability and can also be used as a way to achieve balance rather than simply being a fun and exciting way to exercise.
Since the Yoga wheel appears to have a powerful calming effect on the nervous system, physical therapists use this equipment for both physical therapy and occupational therapy. It is being researched for the treatment of ADHD and ADD.
It is a fun way to perform stretches and exercises, for example, by lying on the ground, placing the yoga wheel between the arms at chest level and doing a push-up, engaging the arms, shoulders, chest and triceps.
# 1 Do difficult stretches more safely
The average yoga practitioner is a relatively experienced and flexible person, but everyone has her own difficulties and limits. Rolling out in the middle of a pose (much safer than doing it standing up, especially for backbends) can be lifesaving if the pose is too hard.
# 2 Prevent Injuries
Yoga wheel is good for reducing injuries in your body and increasing your flexibility. It helps to stabilize the body while performing your yoga poses. The yoga wheel can be beneficial for people who are older. It also used to rehabilitate physical therapy patients.
The balance the yoga wheel provides is the key to gaining stability and stretching your body, making your poses and improved.
Injury means you have to take rest for a while. When you are taking rest you become lethargic and mental strain also happens. The yoga wheel can help you to get out of the situation as you can continue your regular programs while using yoga wheel.
# 3 Improve our Flexibility
Imagine if you were given a 5-pound lump of clay for the rest of your life. How would you manipulate it every day. Try to pick it up with one-hand. There would be no way. It would not be flexible enough to do that. Would you be able to twist it, fold it, or roll it into a ball? Not possible. This is where mobile joints can help day-to-day life.
Mobile joints allow our 5-pound clay to be shaped and molded in thousands of ways. These joints also allow the most flexibility with the joints that are less mobile. Think: our elbows provide greater flexibility to our shoulders, and our knees provide greater flexibility to our hips.
As a yoga wheel is used, the fluidity and flexibility of the muscles will increase.
The ability of the joints to move past the normal range will increase.
Physical activity will support and improve muscle tone and joint mechanics.
Over time, a reduction in soreness and pain will be experienced.
Over time, balance will increase as the root of the yoga wheel practice will be incorporated into daily life.
# 4 Give Dynamic Support and Better Breathing
Yoga wheels that feature four non-slip pads and rollers give you support in each direction. The rollers also improve breathing and the core. The more difficult pose you’re doing, the more you use your core. The core is the what gives you stability in your practice.
So a yoga wheel not only helps you do difficult poses, it helps you breathe deeply for a total practice. It’s like going to the gym but with less sweating and more stretching.
Remember,—the yoga wheel is for yin yoga only.
# 5 Get Stronger
Yoga wheel is an ancient contraption that comes in handy for a variety of exercises. Using the yoga wheel can help one strengthen the back and neck. It is a fantastic tool to help reduce back pain.
Below are a number of terrific exercises that can help you strengthen your back to get rid of back pain. I recommend these exercises for beginners and intermediate level yogis. Yoga wheel is also perfect for advanced practitioners, as it can be used to perform a variety of adjustments for your yoga practice.
This is great exercise that can help your push-ups and isometric exercises.
Lie on your tummy with arms extended in front with palms facing down. Place your Yoga wheel between your knees. Your feet are on the ground. So, your body should form a straight line. You can bring your torso, shoulder blades, hips and legs to one line. Hold this position and use your abdominal muscles to stay in the shape of a stick. Concentrate on breathing. Hold the position for about 20 seconds. You can increase the time if you find it comfortable.
The following pose will give you a deeper stretch in the chest muscles and shoulders.
# 6 Stimulate Your Fascia/ Connective Tissue:
The use of any wheel activates the fascial system of the body. Flexibility and range-of-motion in the body are affected within as little as three sessions.
Activating the fascial system helps to bring fluids into the connective tissues of the body, which improves circulation, flexibility, and range of motion.
This highlights the importance of a balanced yoga practice, because it is not just moving your arms and legs, but also connecting to all the cells that those limbs connect to.
The fascia of the lower body tends to be tight compared to the upper body, which can explain imbalances in posture of the body and pain in that area.
Stretching and rolling with the yoga wheel helps lengthen the connective tissue in the backside of the body, which many people have restricted.
The majority of yoga poses require movement in the legs, which will activate the backside of the body, along with the front side. So, the yoga wheel is meant for much more than stretching the tummy.
Deepen Your Breath: The small rocks that become wedged into the tight spots of muscle tissue using the yoga wheel brings chemical reactions that innervate tissue growth. The pressure of the yoga wheel stimulates the fascia, which in turn stimulates the breathing muscles, enriches nutrients, and energizes oxygen.
The result of this process is an overall improvement in your health.
# 7 Enhance Stability and Build Endurance
Yoga wheel benefits begin with a better understanding of your body and how it works. Many people only use the front part of their body, by doing this exercise you are working your legs, buttocks, arms and back. For people that sit in the same position for most of the day typing, working on the computer, driving this exercise is very important for you.
The yoga wheel strengthens your body by working all of the joint, muscle and ligaments in your body. When these are strengthened you are less likely to suffer from stress fractures, lower back pain, and joint pain.
One of the most important benefits the yoga wheel offers is it opens up your hips, chest, joints and abdomen by using it in a way that forces you to use your body in ways that you have not done before. This also works to open up your respiratory lungs, allowing you to move more oxygen throughout your body in a consistent manner. These benefits allow you to remain healthier and stronger as you get older.
The yoga wheel improves your flexibility in a natural way, helping you to perform movements that you may not be able to do otherwise. It also works to greatly enhance the alignment of your back and joints. When your body is aligned properly you are much less likely to suffer from injuries caused by your body being out of alignment. Running, walking, and bending are all examples of times where alignment or your body can be improved to avoid future injuries or related pain.
Yoga is not just about the flexibility of body. It also helps to boost the mental strength. You can focus on your inner self with yoga, learn to gain balance, to control your breathes, and feel the sense of calmness completely. Yoga helps to deal with the stressful life at work and helps to create a sense of well-being.
Once the yoga wheel makes its way into your life, beginning your day by practicing some of the poses will be really interesting and relaxing experience. The feeling of your body stretched in a circular motion and facing the sky is something that will change your day to be so great. You will feel that you can go through the day with so much enthusiasm and positive thoughts. Your mind will be more relaxed and you will be having a positive outlook towards life.
Yoga training wheels are considered to be the best yoga tools for the beginners. This is because they are very easy and simple to use. When you place the yoga wheel upon the floor and stand upon it, you will not be able to fall of from it. This will help you to know how far you can stretch your body in certain positions. You can easily master different yoga poses and move through them quite comfortably. This is considered to be the best yoga exercises for beginners. You will achieve lot of benefits from using the yoga wheel. You will feel better about yourself and your lifestyle will only benefit you.