After practicing and teaching Ashtanga, Hatha and Vinyasa Flow for 16 years why have I become obsessed with this fantastic yoga prop... the Yoga Wheel!
From Strict Ashtangi to Wheel Enthusiast: Why This Prop Sparked New Joy in My Practice
For years, my yoga journey was defined by the rigorous, repetitive discipline of Ashtanga. It's a practice I deeply respect and still practice regularly, and always will but my body nneded more, my back was simply not becoming more supply with practice. Ashtanga Primary series is heavy on forward folds but not much back bending until you reach its one very intense back bending asana that requires you to drop back from standing. This seems a big ask after very little preparation, a little research into gentle back-bending techniques led me to the Yoga Wheel and i've loved it ever since, I found myself drawn to its many possibilities.
Unlocking Deeper Backbends (Safely!)
Ashtanga certainly builds incredible strength and flexibility but the wheel provides a new level of support and opening in dozens of back bending postures. It allows for a more passive, yet deep, backbend that can be difficult to achieve whilst in a very active Urdhva Dhanrasana. The circular shape of the yoga wheel supports the spine, encouraging a more even and gentle arch which reduces strain on the lower back, this also allows a deeper heart-opening sensation.
After a challenging Ashtanga practice, my spine sometimes craves gentle release. The wheel is perfect for this. Lying over the wheel (Banana) allows gravity to gently decompress the vertebrae, releasing any spinal tension. It's an affective recovery tool that helps to alleviate tension and improve spinal mobility. It's like a mini massage for your back!
One of the beautiful things about Ashtanga is its set sequence, which fosters discipline and meditative flow. The wheel opens up exciting variations of familiar poses. There's supported inversions (Salambha Sarvangasana, shoulder stand is my personal favourite), deeper stretches for the hips and hamstrings, and balancing postures that aren't possible without the prop. For certain balance postures, especially inversions like forearms stand (Pincha Mayurasana) or handstand (Adho Mukha Vrksasana), the wheel offers a point of contact and support that can be incredibly empowering and helpful. It provides a platform to help build confidence to hold these poses for a longer more beneficial asana.
The Yoga Wheel has reminded me that growth in yoga isn't always about adhering strictly to one path, but also about being open to new tools and approaches that can deepen our understanding of our bodies and expand our practice in unexpected ways.
If you're a seasoned yogi, especially one who has primarily focused on a traditional lineage, I highly recommend giving the yoga wheel a try. You might just surprise yourself with the new possibilities it unlocks!