The yoga wheel: what it is, what it's for, and 3 practical exercises for using it effectively.

The yoga wheel is an increasingly used tool in modern practice because it helps improve mobility, strength, stretching and body awareness .
It is particularly useful for both those new to yoga and more experienced practitioners who want to safely work on openings, arches and balance.

In this article, I'll explain how to use the yoga wheel through 3 simple but very effective exercises , inspired by practices we also share on our social media channels.

On our Instagram profile Byfairmeans_shop you can find reels and carousels dedicated to the yoga wheel, with complete step-by-step explanations , variations and suggestions for adapting the exercises to your level of practice.

Exercise 1 – Shoulder opening and spine lengthening

This yoga wheel exercise is ideal for:

• improve chest and shoulder opening
• lengthen the spine
• promote a more correct posture

It's particularly suitable for those who spend long hours sitting or experience stiffness in their upper body. For more experienced practitioners, it's an excellent support for working on back arches .

Opening the chest also allows you to expand your breathing and relax the diaphragm.
From an energetic point of view, all the arches act on the heart chakra (Anahata) , connected to emotional balance, empathy, connection with others and inner peace.

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Exercise 2 – Pelvic mobility and adductor opening

This yoga wheel exercise is perfect for:

• improve hip opening
• increase pelvic mobility
• strengthen the core
• work on posture

It prepares for positions such as Malasana and the front split (Samakonasana) .

From an energetic point of view it works mainly on the first two chakras:

• Muladhara , linked to stability and connection with the ground
• Svadhisthana , connected to emotions and fluidity

Opening the pelvis also has a strong impact on the body: it's an area where we often accumulate tension and repressed emotions, and during practice, a feeling of profound release can emerge.

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Exercise 3 – Lunges with support on the wheel

Bring the wheel to the end of the mat and place the back of one foot on the wheel.
The knee of your back leg remains straight as your torso and arms lift upward. Bend and straighten the knee of your front leg in a controlled manner.

This exercise:

• stimulates balance
• strengthens the ankle and quadriceps
• extend your back leg

It is very effective in improving the performance of:

• Virabhadrasana I and III (Warrior)
• Parivrtta Trikonasana (Twisted Triangle)
• Parivrtta Parsvakonasana ( revolved angle)
• Hanumanasana (split)

Start with a few lunges and gradually increase, then repeat on the other side.

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Conclusion

Integrating the yoga wheel into your daily practice allows you to explore movement in a more conscious, safe, and profound way.
If you want to see these exercises performed live , with detailed explanations and variations, we look forward to seeing you on our Instagram profile @byfairmeans_shop , where we share reels and carousels dedicated to practicing with the yoga wheel.

Article by By Fair Means , a shop specializing in yoga and outdoor activities based in Finalborgo, Finale Ligure (Western Liguria) .

Floriana Frisan (Yoga Teacher & Co-Founder By Fair Means Shop)

Good practice and good training 🧘♀️💚