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!