How to use a yoga wheel?
If you’ve been practicing yoga for a while, or even if you’re just getting started, you might have come across a curious circular prop called a yoga wheel. At first glance, it looks simple—a round, hollow circle typically made of firm material. But once you start using it, you’ll quickly realize how powerful and versatile it really is.
In this blog post, we’ll explore what a yoga wheel is, why it’s worth adding to your routine, and how you can use it to deepen stretches, build strength, and bring a bit of play into your practice.
👉 Ready to explore? Check out our Yoga Wheel Collection for the perfect wheel to match your practice.
What Is a Yoga Wheel?
A yoga wheel is a round, supportive prop often made from TPE (Thermoplastic Elastomer)—a durable and flexible material that combines the best of plastic and rubber. It’s designed to support the spine, open up the chest, and help with balance and alignment.
Most yoga wheels are lightweight, grippy, and strong enough to support your body weight. They come in different sizes to suit different needs, which we’ll cover a bit later.
What makes the yoga wheel special is that it adds a new dimension to your practice—whether you want to improve flexibility, master challenging poses, or just stretch out after a long day.
Why Yogis Love the Wheel
Let’s break down some of the top reasons why the yoga wheel is becoming a go-to prop for practitioners of all levels.
1. It Helps You Stretch Deeper
One of the most popular uses of the yoga wheel is for deep backbends and heart-opening stretches. By simply lying back over the wheel, you can safely open up your chest, shoulders, and spine. It gives you support as you move into stretches that might otherwise feel too intense.
2. It Supports Advanced Poses
If you’ve ever tried to do a headstand, backbend, or wheel pose (Chakrasana), you know how much core strength and balance they require. The yoga wheel provides stability and alignment, helping you build up the strength and confidence to try more advanced postures—without fear of falling.
3. It Adds Fun to Your Practice
Sometimes yoga can feel repetitive, especially if you’ve been practicing the same flows for a while. The wheel adds an element of play and curiosity. Rolling, balancing, and exploring new movements makes your practice feel fresh and exciting again.
4. It’s Super Versatile
Beyond yoga, the wheel is a great tool for core workouts, warm-ups, and general stretching. It’s also helpful for relieving tension after workouts, especially in the back and hips.
5. It’s Great for All Levels
Whether you’re a total beginner or a yoga teacher, the wheel is an excellent prop. Beginners can use it for support and confidence. More experienced yogis can use it to deepen their practice and refine technique.
Try This: Child’s Pose with a Yoga Wheel
Here’s a simple but powerful stretch to try with your yoga wheel. It’s especially good for opening the shoulders and lengthening the spine.
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Kneel on the mat with your big toes touching and knees apart.
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Place the yoga wheel in front of you.
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Rest your hands on top of the wheel.
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Inhale deeply. As you exhale, slowly roll the wheel forward, reaching your arms out in front of you.
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Let your forehead lower toward the floor. Breathe deeply and feel the stretch in your back and shoulders.
Stay here for 3–5 breaths. You’ll feel more open and relaxed in just a few moments.
What Makes TPE Wheels Different?
TPE, or Thermoplastic Elastomer, is a material that combines the flexibility of rubber with the strength of plastic. It’s often used in yoga mats and other fitness gear because it’s:
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Durable: Won’t break down with regular use
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Flexible: Has just enough give to feel supportive but comfortable
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Grippy: Keeps you stable while stretching or balancing
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Eco-Friendly: Many TPE products are recyclable and free from harmful chemicals
If you’re shopping for a yoga wheel, a TPE version is a solid choice for both beginners and advanced users.
Which Size Yoga Wheel Is Right for You?
Yoga wheels typically come in three standard sizes: small, medium, and large. Each size has its own benefits, depending on what you want from your practice.
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Small (under 10 inches): Best for targeting specific areas like your neck, upper back, or hamstrings.
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Medium (10–12 inches): A good all-around option that offers both support and flexibility for most poses.
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Large (12 inches or more): Ideal for deep backbends and chest openers, especially if you’re taller or want more support.
If you’re new to yoga wheels, starting with a medium size is usually the safest bet.
Strength-Building Exercises with the Yoga Wheel
Stretching is only part of the picture. The yoga wheel also helps you build strength and control in your body. Here are three beginner-friendly moves to try:
🧱 Bridge Pose with a Wheel
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Lie on your back with your knees bent.
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Place the wheel under your lower back (just above your tailbone).
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Press your feet into the mat and lift your hips up.
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Hold for a few breaths, then lower slowly.
This strengthens your glutes and core while stretching the front of the body.
🐍 Cobra Pose with a Wheel
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Lie face down with the wheel under your chest.
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Press your palms into the floor and roll the wheel forward slightly.
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Lift your chest and stretch your upper body.
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Breathe deeply, then return to the floor.
This move is great for posture and spinal flexibility.
🔄 Wheel Pose (Chakrasana) with Support
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Sit with your knees bent and place the wheel behind your back.
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Lie back over the wheel and plant your hands on the floor beside your head.
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Push into your hands and feet to lift your body into the full wheel pose.
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Only go as far as feels safe, and lower down slowly.
Over time, this helps build strength and courage for deep backbends.
Final Thoughts: A Tool for Every Yogi
The yoga wheel is more than just a trendy prop—it’s a versatile and effective tool for building flexibility, strength, and confidence. It’s easy to carry, fun to use, and works for yogis of all levels.
If you’re looking to shake up your routine, deepen your stretches, or master poses you once thought were out of reach, the yoga wheel might just be your new best friend on the mat.
💫 Start slow, listen to your body, and enjoy the process.
With consistent practice, the wheel can help you feel stronger, more open, and more connected in every pose.
👉 Curious to try one? Browse our full Yoga Wheel Collection and find the perfect match for your practice.