1. Wide Leg Child’s Pose

Main Benefit: Hip flexibility

Yoga Wheel - Childs Pose

  • Bring your knees the width of the mat
  • Allow your hips to open
  • Rest your chin on the wheel

2. Extended Child’s Pose

Main Benefit: Back stretch

Yoga Wheel - Childs Pose

  • Bring your knees hip width apart
  • Rest your hips back on your feet
  • Roll the wheel out until your arms are fully extended
  • Allow your chest to sink into the mat

3. Plank Pose With Wheel Under Hips

Main Benefit: Upper body strength

Yoga Wheel - Plank

  • Position the wheel underneath your hips
  • Place your hands underneath your shoulders
  • Balance on your toes
  • Engage your core

4. Plank Pose With Wheel Under Ankles

Main Benefit: Core strength

Yoga Wheel - Plank

  • Place your hands directly underneath your shoulders
  • Engage your core
  • Balance the wheel underneath your ankles

6. Extended Plank Pose With Wheel Under Hips

Main Benefit: Back strength

Yoga Wheel - Plank

  • Lift your left arm up and forward as an extension of your left shoulder
  • Lift your right leg up and back as an extension of your right hip

7. Extended Plank Pose With Wheel Under Hips (Side 2)

Main Benefit: Back strength

Yoga Wheel - Plank

  • Lift your right arm up and forward as extension of your right shoulder
  • Lift your left leg up and back as an extension of your left hip

8. No Hands Plank Pose With Wheel Under Hips

Main Benefit: Lower back strength

Yoga Wheel - Plank

  • Balance the wheel underneath your hips
  • Bring your hands to namaste or prayer position at your heart’s center

9. Chest / Heart Opening Backbend Stretch

Main Benefit: Heart opener

Yoga Wheel - Heart Opener

  • Sit on your bottom with bent knees
  • Allow the soles of your feet to rest on the ground
  • Place the wheel directly behind your lower back
  • Slowly lower back onto the yoga wheel
  • Splay your arms out to either side of you
  • Rest your head back and enjoy this great heart opener/chest stretch
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