Recently, some of my partners wrote to me privately and asked: Are there some yoga wheel exercise sequences?
For those who like backbends, the yoga wheel should not be a stranger, it can be considered a backbend aid! It can help stretch the back muscles and also help open the shoulders and chest, allowing the body to enter backbends more safely and comfortably! #yoga wheel
In addition, the yoga wheel can play a supporting role in some higher-level asanas, and can enhance the depth of the asana!
Today we are sharing 10 yoga wheel exercises for advanced practitioners. You will find that with the aid of the yoga wheel, some higher-level asanas can be made easy!
01
Hands on the ground, fingertips facing the direction of the legs
Keep your legs together and press the yoga wheel under your calves
Exhale, tighten core, bend hips, hips back
Inhale, restore, repeat the exercise 10-15 times
02
Incline into plank position, press the back of your feet against the yoga wheel
Exhale, tighten the core, bring the yoga wheel forward with both feet
Push your hips up, back and arms in a line
Inhale, restore, repeat the exercise 10-15 times
03
Hands on the ground, yoga wheel on the lower abdomen
Exhale, tighten core, lift legs back up
Maintain stability, stay static for 5-8 breaths
04
Lie on your right side with the yoga wheel under your right armpit
Inhale, straighten the left arm upward, then turn to the right side
Exhale, restore, repeat 10-15 times and then switch sides
05
Lie on your back and place the yoga wheel on your lower back
Grasp both sides of the yoga wheel with both hands to help hold it in place
Exhale, tighten core and straighten legs up
Straighten the back of your feet and alternate between pointing your legs downward
Repeat 10-15 times, alternating between left and right
06
Maintain the preparatory position of the previous movement
Exhale, tighten your core, bend your hips and knees
Keep your heels close to your hips and open your arms at your sides
Keep stable, static stay for 5-8 breaths
07
Maintain the ready position for movement 5
Exhale, tighten core, maintain bent knee angle
Tighten the back of the foot, alternate legs, point the toes to the ground
Repeat the exercise 10-15 times around once
08
Place the yoga wheel on the back, hips off the ground
Exhale, tighten core, hips slightly forward
Roll the wheel to the upper back, hands straight back
Inhale, restore, repeat exercise 10-15 times
09
Maintain the ready position for move 7
Inhale, straighten hands back, hips forward
Exhale, tighten the core, stay for 5-8 breaths
10
Kneel on both knees and place the yoga wheel on the back
Exhale, tighten core, bend body back
Push your hips up and open your chest
Hold hands back on the ground, stay for 5-8 breaths watch carefully, moves 3 & 10, regular practice is very helpful to unlock peacock pose and full camel pose!