10 Best Yoga Wheel Poses, According To A Yoga Instructor

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Get ready for a playful practice with this underrated prop.

Blocks. Straps. Blankets. These are all yoga props you might already have sitting alongside your mat, ready to be incorporated into your practice. But ICYMI, there's another one you might want to add to your cart: the yoga wheel.

The yoga wheel is *super* versatile. "Like so many of the props in your yoga practice, [the yoga wheel] can help you build your flexibility," says Megan Hochheimer, a registered yoga teacher. Adding a yoga wheel can offer support and make poses more comfortable for your unique body,

Meet the expert: Megan Hochheimer is a registered yoga teacher and owner of Karma Yoga & Fitness.

A yoga wheel can also make poses more difficult. For example, if you’re putting your feet on a wheel instead of a block, Hochheimer notes that the wheel's instability will challenge your core muscles.

It's not all about the serious benefits, though. A yoga wheel can help make your practice more playful, Hochheimer adds. "I don't think anybody has tried a yoga wheel the first time and been completely graceful about it," she says.

Ready to roll? Read on for 10 of Hochheimer's recommended yoga wheel poses, plus her step-by-step instructions for each one. (And, as always, remember to talk to your doc before jumping into a new kind of exercise.)

Pro tip: Work funky dolphin rolls until you build the strength and balance for Funky Flying Crow on the Wheel.

Pro tip: Striking a squat pose is a tricky balance on a yoga wheel. Use a partner or chair to help you until you build the flexibility to squat low on the wheel, and remember to warm up your hips before attempting.

Pro tip: As a beginner, keep your feet flat on the floor to support your back. As your flexibility improves, play around with straightening your legs or with butterfly legs (feet touching and knees out).

Pro tip: This variation of lizard lunge takes the pressure off of your back knee and fires up the quads on your front leg.

If you’re ready to buy one (same, girl), just keep these tips from Hochheimer in mind.

Erin Warwood is a San Francisco-based writer, runner, and sparkling water enthusiast. She holds a B.B.A. from the University of Notre Dame and an M.S. in journalism from Northwestern University. In her free time, you can find her watching Survivor, trying new Peloton workouts, and reading Emily Giffin novels. Her ultimate goal: become a morning person.

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