THE

YOGA
WHEEL
BOOK
50 Poses
For Stretching, Flexibility, Strength and Posture

YOGA WHEEL CLUB

The Yoga Wheel Book

The author and publisher shall have neither liability nor responsibility for any person or entity with respect to any loss
or damage caused or alleged to be caused, directly or indirectly, by the information contained in this book or any
related materials.

First edition January 2021

www.yogawheel.club
@yogawheel
Contents Double Leg Raise
Uttana Padasana
39 A D VA N C E D
High Plank 41 Dancer Balance 77
Phalakasana Natarajasana
Half Moon 43 Handstand79
Introduction 5 Ardha Chandrasana Adho Mukha Vrksasana
The Practice of Breathing 6 Lotus Fish 45 Bow81
Padma Matsyasana Dhanurasana
One-legged Half Boat 47 Scorpion Handstand 83
STRETCHES Eka Pada Ardha Navasana Vrschikasana
Thoracic Stretch 9 One-legged Upward Bow 85
Urdhva Dhanurasana Eka Pada Urdhva Dhanurasana
Crescent High Lunge 11 Floating Camel 87
Ashta Chandrasana Pada Ustrasana
Spinal Twist 13 I N T E R M E D I AT E Headstand with Wide Legs 89
Vakrasana Salamba Sirsasana Konasana
Fish49
Rolling High Lunge 15 Urdhva Dhanurasana Splits91
Anjaneyasana Hanumanasana
Garland51
Revolved Head to Knee 17 Malasana One-legged Peacock 93
Parvritta Janu Sirshasana Eka Pada Mayurasana
Dancer53
Cow Face 19 Natarajasana Hasta Pigeon95
Gomukhasana Kapotasana
Locust55
Revolved Forward Fold 21 Salabhasana
Parivrtta Prasarita
Standing Backbend 57
One-Legged King Pigeon 23 Anuvittasana
Eka Pada Rajakapotasana
Fish Prep 25
Standing Forward Fold 59 PARTNER
Padangusthasana
Matsyasana Prep
One-legged Bridge 61 Bridge and Crow 97
Side-lying Fetal Hip Opener 27 Eka Pada Setubandha Sarvangasana Setu Bandha Sarvangasana and
Parsva Savasana Bakasana
One-legged Side Plank 63
Half Standing Forward Fold 29 Eka Pada Vasisthasana Half Feathered Peacock 99
Ardha Uttanasana Ardha Pincha Mayurasana Padanguli
Toe Stand 65
Supported Bow 31 Padangusthasana Double Feathered Peacock 101
Dhanurasana Pincha Mayurasana
Side Bend with Butterfly Legs 67
Urdhva Hastasana Scorpion Handstand Prep 103
Vrschikasana Prep Uttanasana
Bird Dog 69
Dandayamana Bridge and Standing Balance 105
Setu Bandha Sarvangasana and
BEGINNER Upward Bow 71
Pranamasana
Urdhva Dhanurasana
Handstand Prep 33 Seated High Lunge Backbend 73 Seated Meditation 107
Adho Mukha Vrksasana Prep Sukhasana
Upavistha Ashta Chandrasana Back-
Warrior35 bend
Upavistha Virabhadrasana Pike Handstand 75
Seated Warrior 37 Adho Mukha Vrksasana
Virabhadrasana
YOGA WHEEL BOOK

Disclaimer

Always consult a medical professional before beginning

any new exercise programme. The information provided in
this book does not intend to prevent, diagnose or treat any
medical condition or disease. If you experience pain, dizziness
or discomfort while attempting any of the poses in this book,
please stop and consult your doctor. Any yoga practice
involves the risk of injury. Yoga Wheel Club is not liable for
any injuries or damages connected with the use of this book.

4
 INTRODUCTION

Introduction

The Yoga Wheel is a powerful tool that can transform your yoga
practice. It can help you reach more difficult poses by improving
your flexibility, posture and strength.

If you already practice yoga, the wheel can push you to reach
more advanced postures and develop your practice. It’s not just for
experienced yogis though. If you are starting yoga, then the Yoga
Wheel can act as a supporting tool to help you balance in your first
poses and develop your strength.

This book outlines how you can use the Yoga Wheel to practice 50
yoga poses, with illustrations and instructions.

If you are new to the wheel, start with some beginner poses, before
moving on to the intermediate or advanced sections. You can also
try some partner poses to share the joy of the yoga wheel with
friends.

Grab the wheel and begin your journey!

5
YOGA WHEEL BOOK

The Practice of Breathing

Pranayama

Before considering any of the poses in this book, it is important to

be conscious of your breath. Deep breathing can calm and focus the
mind, preparing you to challenge the body.

As you work into each pose, make sure to incorporate breathing

practice to create stability and support your movements.

Breathe Deeply

Your breath should guide you through all movement. Your goal in
each pose is to be comfortable and to breath effortlessly. You should
feel relaxed in your breath and not under any strain.

6
 INTRODUCTION

How to Breathe in Yoga

Use this as a general rule to syncronise your breath with

your movement.

Inhale during...
Backbends
Opening the chest
Raising the head
Raising the arms

Exhale during...
Forward bending

Twists

Side bends

7
YOGA WHEEL BOOK

OPEN UP
LOOK UP TO
YOUR
THE CEILING
CHEST

ONLY BEND
BACK AS FAR
AS IT FEELS
E
MASSAGE COMFORTABL
YOUR SPINE

8
 STRETCHES

Thoracic Stretch

Urdhva Dhanurasana

The Thoracic Stretch is a lovely way to massage the spine and

remove any tension in the back. It’s the perfect antidote for poor
posture caused by sitting at a desk all day.

1. Sit with your knees bent and place the wheel behind you in the centre of
your spine.

2. Slowly bend backwards until your shoulders are resting on the wheel.

3. Stretch your arms above your head and look up to the ceiling.

TARGETS: SPINE, POSTURE

9
YOGA WHEEL BOOK

LOOK
STRAIGHT
AHEAD

STRET
C
HAMS H YOUR
TRING
S

OPEN UP
ROCK
YOUR HIPS ND
FORWARDS A
BACKWARDS
FOR A DEEPER
STRETCH

10
 STRETCHES

Crescent High Lunge

Ashta Chandrasana Pada

The Crescent High Lunge is an advanced stretch, that is perfect for

opening up the hips and stretching the hamstrings. Using the wheel
transforms this into a dynamic pose. You can achieve an even deeper
stretch by gently rocking forwards and backwards on the front foot.

1. Begin in a high plank position, with the wheel positioned next to your
right wrist.

2. Step your right leg forward into a high lunge, and then place the sole of
your foot on the wheel.

3. Gently roll the wheel forwards and backwards to open up your hips, keep
your upper body stable and look straight ahead.

TARGETS: HIPS, HAMSTRINGS, ARMS, SHOULDERS

11
YOGA WHEEL BOOK

SIT TALL
TWIST
THROUGH
YOUR
UPPER
BODY

LOOK
KEEP YOUR LEGS STRAIGHT
STILL AHEAD

12
 STRETCHES

Spinal Twist

Vakrasana

The Spinal Twist focuses on rotation through the spine. Using the
wheel helps to keep the legs still, allowing rotation through the upper
body.

1. In a seated position, place the wheel over your legs and bring it up to
your thighs.

2. Bend your knees so that the wheel rests on the floor, and then sit tall.

3. Place your right hand behind you and slowly twist your upper body
towards your right side.

TARGETS: SPINE, POSTURE

13
YOGA WHEEL BOOK

OPEN UP REACH YOUR

YOUR ARMS UP AND
CHEST BACK

MOVE
FORWARDS AND
BACKWARDS
OPEN UP YOUR FOR A DEEPER
HIPS LUNGE

14
 STRETCHES

Rolling High Lunge

Anjaneyasana

The Rolling High Lunge stretches both the hamstrings and hips, while
also challenging your balance. It can become a dynamic stretch, by
rolling the wheel forwards and backwards as you move deeper into
the lunge.

1. Start in a standing position, with the wheel on the mat behind you.

2. Lift one leg behind you to rest it on the wheel.

3. Step the other leg forward into a high lunge.

4. Lift your arms and lengthen them towards the back of the room to deepen
the stretch.

TARGETS: HAMSTRINGS, HIPS, CHEST, BALANCE

15
YOGA WHEEL BOOK

LOOK UP TO
THE CEILING

OPEN UP
YOUR SIDE

ROTATE
STRETCH YOUR YOUR CHEST
E
HAMSTRINGS TOWARDS TH
CEILING

16
 STRETCHES

Revolved Head to Knee

Parvritta Janu Sirshasana

The Revolved Head to Knee is a seated bend that opens up the side,
while also twisting the abdominal muscles. Keep the chest open and
look upwards for the most effective stretch.

1. Begin in a seated position with your legs extended to the sides.

2. Bend your right knee and bring the sole of your foot towards your left
thigh.

3. Slowly lift your left leg to place your heel on the wheel.

4. Extend your right arm to reach the inside of your left foot, as you rotate
your chest towards the ceiling.

TARGETS: SPINE, SHOULDERS, SIDE, HAMSTRINGS

17
YOGA WHEEL BOOK

OPEN UP SIT TALL

YOUR
ARMS

OPEN UP YOUR
SHOULDERS APPLY
PRESSURE
FOR A DEEPER
STRETCH

18
 STRETCHES

Cow Face

Gomukhasana

The Cow Face is a warm-up stretch that opens up the shoulders and
the arms. You can apply pressure on the wheel in this position for a
deeper pose.

1. Lift the wheel above your head with one arm, and then bend your elbow
to lower it behind your back.

2. Bring your other arm behind your back and rest it on the underside of
the wheel.

TARGETS: SHOULDERS, SCAPULA

19
YOGA WHEEL BOOK

LOOK UP TO
THE CEILING
TWIST
THROUGH
YOUR TORSO

KEEP YOUR
HIPS LEVEL

USE THE
WHEEL
FOR
SUPPORT

20
 STRETCHES

Revolved Forward Fold

Parivrtta Prasarita

The Revolved Forward Fold is a warm-up or cool-down stretch for

opening up the chest. Twisting through the torso helps to keep the
spine healthy. The wheel acts as a support in this pose as you work
towards reaching the floor.

1. Stand with your left foot forward, and the wheel on the mat in front of
you.

2. Fold forward from your hips, keeping your torso lengthened.

3. Place your right hand on top of the wheel, and then raise your left hand
as you twist your torso towards the ceiling. Keep your hips level and only
move from your upper body.

4. Look up to the ceiling as you hold the stretch.

TARGETS: HAMSTRINGS, CALVES, HIPS, BACK, SPINE, SHOULDERS, HIPS

21
YOGA WHEEL BOOK

OPEN UP YOUR
CHEST
BEND
BACKWARDS
TO REACH
YOUR TOES

GENTLY MOVE BEND YOUR

THE WHEEL KNEE OVER
FOR A DEEPER YOUR TOES
STRETCH

22
 STRETCHES

One-Legged King Pigeon

Eka Pada Rajakapotasana

The One-Legged King Pigeon is a hip opener stretch that uses

the wheel to assist with a more challenging pose. It can become a
dynamic stretch by rolling the wheel gently as you bend backwards.

1. Start in a standing position, with the wheel resting on the mat next to you.

2. Step forward into a deep lunge, so that your front knee is over your toes.

3. Lift your back leg and rest your thigh on the wheel, pointing your toes
towards the ceiling.

4. Lift your arms above your head and slowly bend backwards to reach your
toes.

TARGETS: BACK, CORE, HIPS, PELVIS, QUADS

23
YOGA WHEEL BOOK

KEEP YOUR
LOOK UP LEGS PINNED
TO THE TO THE
CEILING FLOOR

ONLY BEND PLACE YOUR

BACK AS FAR LEGS HIP
AS IT FEELS DISTANCE
E
COMFORTABL APART

24
 STRETCHES

Fish Prep

Matsyasana Prep

This Fish Prep uses the wheel to help you prepare for a full backbend.
The backbend is the best way to stretch out a forward hunched
spine that comes from sitting at a desk all day or texting.

1. Start sitting on the mat, with the wheel behind you in the centre of your
spine.

2. Stretch out your legs, keeping them hip-distance apart and slowly bend
backwards.

3. Slowly fold your spine around the wheel, only as far as feels comfortable.

4. Keep your legs pinned to the floor, and look up to the ceiling as you
stretch your toes.

TARGETS: POSTURE, BACK, CHEST

25
YOGA WHEEL BOOK

OPEN UP TWIST
YOUR THROUGH
HIPS YOUR TORSO

LENGTHEN RELAX
YOUR YOUR
BOTTOM UPPER
LEG BODY

26
 STRETCHES

Side-lying Fetal Hip Opener

Parsva Savasana

The Side-lying Fetal Hip Opener is a cool-down position that allows

the body to relax and unwind. Using the wheel in this position opens
up and stretches the hips.

1. Lie on your left side with the wheel in front of your hips.

2. Bring your right arm over to rest on the floor.

3. Lift your right leg and bring it forward to rest on the wheel.

TARGETS: HIPS

27
YOGA WHEEL BOOK

BACK
LOOK TOWARDS PARALLEL TO
YOUR FINGERS THE FLOOR

ENGAGE YOUR
CORE

FEET HIP
DISTANCE
APART

28
 STRETCHES

Half Standing Forward Fold

Ardha Uttanasana

The Half Standing Forward Fold is a foundation pose that helps to

strengthen the back and improve posture. Balancing the wheel on
the back emphasises the need for stability.

1. With the wheel in your hands, bend over to touch the floor.

2. Slowly come back up so that your back is flat and parallel with the floor.

3. Carefully lift the wheel over your head and place it on your back, keeping
your core strong.

4. Stretch your arms back out in front of you, then point your fingers away
from your body and look forward.

TARGETS: BACK, POSTURE

29
YOGA WHEEL BOOK

REACH
BEHIND TO LOOK UP
GRAB YOUR TOWARDS
ANKLES THE CEILING

OPEN UP REST THE

YOUR HIPS WHEEL
UNDER YOUR
BREASTBONE

30
 STRETCHES

Supported Bow

Dhanurasana

The Supported Bow is a variation of the classic Bow, using the wheel
to help you get into a deeper back-bend. This position strengthens
the upper back muscles while opening up the shoulders, chest and
hip flexors.

1. Start in a full Cobra, with your wrists underneath your shoulders and your
shoulders back.

2. Place the wheel in front of you.

3. Slowly lift your feet towards your bottom, and then rest the wheel directly
underneath your breastbone.

4. Reach behind and grab your ankles as you look up to the ceiling.

TARGETS: UPPER BACK, CHEST, SHOULDERS, HIP FLEXORS

31
YOGA WHEEL BOOK

WORK TOWARDS
LIFTING
YOUR LEGS FORM A
INTO A FULL STRAIG
HANDSTAND HT
LINE WI
TH
YOUR H
IPS
SHOULD ,
ER
AND WR S
ISTS

ROLL THE WHEEL ENGAGE

TO MOVE INTO A YOUR
PLANK CORE

32
 BEGINNER

Handstand Prep

Adho Mukha Vrksasana Prep

This Handstand Prep uses the wheel to build confidence and work
towards a full handstand position. It will also help familiarise the
body with stacking the hips on top of the shoulders and the wrists
in one straight line.

1. Start on all fours, with the wheel behind your feet.

2. Engage your core and lift your legs to rest on the wheel in a plank position.

3. Lift your bottom to the ceiling into a pike position. Keep your legs straight
as the wheel moves from your shins to your feet.

4. Turn your feet so that they are flat on the wheel.

5. From here you can continue to move between the plank and pike positions,
or work towards lifting your legs off the wheel into a full handstand.

TARGETS: SHOULDERS, CORE, STABILITY, SPINE

33
YOGA WHEEL BOOK

LOOK
KEEP YOUR TOWARDS
TORSO YOUR
UPRIGHT FINGERTIPS

ROLL THE
KEEP YOUR BACK WHEEL TO
LEG STRAIGHT DEEPEN THE
STRETCH

34
 BEGINNER

Warrior

Upavistha Virabhadrasana

The Warrior provides a deep stretch to your lower body, whilst also
strengthening your arms and legs. Using the wheel in this position
allows you to challenge your stability and deepen the pose. It is
also possible to make this into a dynamic pose by gently rolling the
wheel forwards and backwards.

1. Start standing with your feet hips distance apart, and the wheel on the
mat next to you.

2. Step your legs wide, and then lift your right foot onto the wheel.

3. Keep your left leg straight and bend your right knee over your toes.

4. With your torso upright, lift your arms out to the side as you look towards
your fingertips.

TARGETS: GLUTES, QUADS, HAMSTRINGS, OBLIQUES, SPINE, CHEST, HIPS, SHOULDERS

35
YOGA WHEEL BOOK

KEEP YOUR
TORSO
UPRIGHT LOOK
STRAIGHT
AHEAD

KEEP YOUR BACK

LEG STRAIGHT REST YOUR
THIGH ON
THE WHEEL

36
 BEGINNER

Seated Warrior

Virabhadrasana

Using the wheel for the Seated Warrior can provide extra stability.
With the wheel, you can practice a deeper full-body stretch whilst
building up the confidence to attempt more advanced poses.

1. Start in a standing position, with the wheel on the mat in front of you.

2. Step forward into a lunge with your right leg, and then rest your thigh on
the wheel.

3. Step your left leg back and straighten it as you move deeper into the
lunge.

4. Lift your arms out to the side as you gaze forward.

TARGETS: UPPER BACK, HAMSTRINGS, HIPS

37
YOGA WHEEL BOOK

BALANCE
THE WHEEL

ENGAGE
YOUR CORE

TRY TO
STRAIGHTEN
YOUR LEGS KEEP YOUR
NECK LONG

38
 BEGINNER

Double Leg Raise

Uttana Padasana

The Double Leg Raise is a great way to strengthen the abs. The
balance with the wheel forces slower and more careful movement,
using core strength for stability.

1. Start lying on your back, with your hands by your side and your feet
together.

2. With your pelvis in neutral, bend your knees towards your chest and
balance the wheel on your feet.

3. Extend your legs upwards as you balance the wheel on your feet.

4. For an added challenge, lower your legs slightly to work your core. Try
not to drop the wheel!

TARGETS: UPPER BACK, HAMSTRINGS, HIPS

39
YOGA WHEEL BOOK

KEEP YOUR
SHOULDERS
AWAY FROM
KEEP YOUR YOUR EARS
BODY IN A
STRAIGHT
LINE

ROLL THE
ENAGAGE YOUR WHEEL TO
CORE WORK YOUR
CORE

40
 BEGINNER

High Plank

Phalakasana

The High Plank uses the wheel to improve strength and balance. You
can also move the wheel forwards and backwards to work the core.

1. Start in a standing position, with the wheel on the mat in front of you.

2. Bend your knees and reach down to put your hands on the wheel.

3. As you press down on the wheel, step your feet back into the High Plank.

4. Bring your shoulders away from your ears and engage your core.

5. For an extra challenge, move the wheel in a tiny forward and backwards
motion. Move from the shoulders and keep your body straight.

TARGETS: CORE, BALANCE, ARMS, SHOULDERS

41
YOGA WHEEL BOOK

LOOK
TOWARDS
THE LIFT YOUR
CEILING LEG UNTIL
IT’S IN LINE
WITH YOUR
HIPS

SHIFT YOUR
O
WEIGHT ON T
WHEEL
USE THE ORT ONE LEG
PP
FOR SU

42
 BEGINNER

Half Moon

Ardha Chandrasana

The Half Moon works on challenging your balance and strength.

The wheel acts as a support, elevating your hand off the floor and
helping with alignment.

1. Start in a warrior pose and place the wheel on the mat, in front of your
right foot.

2. Reach your right arm towards the wheel, and shift your weight onto your
right leg.

3. Float your left leg up until its in line with your hips.

4. Reach your left hand to the ceiling, open up your chest and look upwards.

TARGETS: BALANCE, CORE

43
YOGA WHEEL BOOK

MASSAGE
YOUR SPINE
OPEN
YOUR
CHEST

CROSS YOUR LOOK

LEGS TO OPEN UP TOWARDS
YOUR HIP YOUR
HANDS

44
 BEGINNER

Lotus Fish

Padma Matsyasana

The Lotus Fish uses the wheel to make backbends more accessible.
This cross-legged position allows you to start working towards the
full backbend pose while also stretching out the hips.

1. Start in a seated position with your hands behind your head and your
lower back resting on the wheel.

2. With your knees bent and your feet flat on the floor, slowly lean back
onto the wheel.

3. Bend backwards until the wheel is in the centre of your spine. Then, lift
your bottom off the floor and hang your head back over the wheel.

4. Cross your arms in front of your face, and lift one leg over the other.

TARGETS: SPINE, CHEST, HIPS, GLUTES

45
YOGA WHEEL BOOK

BALANCE THE
WHEEL ON
YOUR FOOT
LOOK
TOWARDS
YOUR
FINGERS

KEEP YOUR
BOTTOM
ENGAGE YOUR LEG
CORE STRAIGHT

46
 BEGINNER

One-legged Half Boat

Eka Pada Ardha Navasana

The One-legged Half Boat is perfect for working towards a full Boat
pose. It works on core strength and stability. Using the wheel in this
position adds an extra challenge of balance and focus.

1. Start by lying on your back with the wheel by your side.

2. Bend your right knee in towards your chest and balance the wheel on the
sole of your foot.

3. Extend your right leg up to the ceiling, balancing the wheel. Make sure
that the left leg is straight and pointing forwards.

4. With your pelvis in neutral, slowly peel your shoulders off the mat. Reach
your arms forwards, past your legs and look towards them.

TARGETS: CORE, STABILITY

47
YOGA WHEEL BOOK

LOOK UP
TO THE OPEN UP
CEILING YOUR
CHEST AND
SHOULDERS

STRAIGHTEN
YOUR LEGS
USE THE WHEEL
FOR SUPPORT

48
 I N T E R M E D I AT E

Fish

Urdhva Dhanurasana

The Fish offers a deep stretch for the front of the body, including the
chest and shoulders. Using the wheel in this position gives additional
support, and also allows a deeper pose.

1. Start sitting on the floor with your legs extended and the wheel in the
centre of your back.

2. Lean back and lift your hips to place your spine over the top of the wheel,
allowing the wheel to move with your body.

3. Bring your arms above your head until your forearms are flat on the mat,
and then grab hold of the wheel.

TARGETS: CHEST, SPINE, HIPS, SHOULDERS

49
YOGA WHEEL BOOK

FOCUS ON A
ENGAGE SINGLE POINT
YOUR TO HELP YOU
CORE BALANCE

STRETCH
POINT YOUR OUT YOUR
TOES TOWARDS HIPS
THE MAT

50
 I N T E R M E D I AT E

Garland

Malasana

The Garland helps you to practice balance and focus. It is also great
for strengthening the pelvis and opening up the hips. Using the wheel
to balance in this position forces you to maintain good posture and
strengthen your core.

1. Start in a standing position with the wheel in front of you on the mat.

2. Place both hands on the wheel. Bend your right leg and lift your foot
onto the wheel, with your toes pointing towards the mat.

3. Once your right leg is in position, bring your left leg onto the wheel and
balance in a squat position.

4. Bring your hands into prayer in the centre of your chest.

TARGETS: HIPS, ANKLES, PELVIS, CORE

51
YOGA WHEEL BOOK

USE THE WHEEL

TO WORK
OPEN UP
TOWARDS
YOUR REACHING YOUR
CHEST
TOES

ENGAGE
YOUR SHIFT YOUR
CORE WEIGHT ON TO
THIS LEG

52
 I N T E R M E D I AT E

Dancer

Natarajasana Hasta

The Dancer opens up the entire front body and is a great way to
challenge your balance. Using the wheel in this position helps you
achieve the pose even if you can’t quite reach your toes yet.

1. Start in a standing position, holding the wheel, with your right palm facing
up inside the wheel.

2. Lift your right foot and place it inside the wheel.

3. Gently lift your leg backwards and move the wheel behind you.

4. Rotate your right arm to grip the outside of the wheel, and then bring
your left arm over your head to grab the other side of the wheel.

TARGETS: CHEST, SHOULDERS, HIPS, BALANCE

53
YOGA WHEEL BOOK

BEND YOUR
LEGS BACK
TOWARDS
YOUR HEAD

EXTEND
YOUR
BACK

USE THE WHEEL OPEN

FOR SUPPORT YOUR
CHEST

54
 I N T E R M E D I AT E

Locust

Salabhasana

The Locust can be practiced to prepare for more advanced

backbends. It opens up the chest and helps to improve posture.
Using the wheel can help you to get into this pose and provide extra
support.

1. Start by kneeling on your mat, with the wheel directly in front of you.

2. Bring your hands down to the mat with the wheel underneath your belly.

3. Straighten your legs behind you and then bring your chin to the mat.

4. Reach your hand behind you and grab hold of the wheel.

5. Lift both legs off the mat and bring your feet towards your head.

6. Bring your hands off the wheel so that they are resting on the mat.

TARGETS: CORE, SHOULDERS, BACK

55
YOGA WHEEL BOOK

ENGAGE
YOUR LOOK
CORE TOWARDS
THE CEILING

KEEP YOUR LEGS ONLY BEND

STRAIGHT BACK AS FAR
AS YOU FEEL
COMFORTABLE

56
 I N T E R M E D I AT E

Standing Backbend

Anuvittasana

The Standing Backbend is a preparatory pose to try before

attempting a full backbend. It is perfect for opening up the chest
and releasing tension in the neck and shoulders. Using the wheel
in this position helps to mobilise the spine and achieve a broader
range of movement.

1. Start in a standing position, holding the wheel in the centre of your spine.

2. Keep your core engaged and your legs straight as you slowly bend
backwards and wrap your spine over the wheel.

3. Only go as far as you feel comfortable, and then look up to the ceiling as
you hold the pose.

TARGETS: SPINE, CORE, HIPS

57
YOGA WHEEL BOOK

HINGE
FROM
YOUR HIPS
ENGAGE
YOUR CORE

DS
STRETCH OUT LOOK TOWAR
AS
YOUR LEGS AND YOUR KNEES
E
YOUR SPINE YOU BALANC

58
 I N T E R M E D I AT E

Standing Forward Fold

Padangusthasana

The Standing Forward Fold stretches out the back of the legs and the
spine. Standing on the wheel also challenges balance and strength
in preparation for more advanced poses.

1. Start in a standing position with your feet hip-width apart and the wheel
in front of you.

2. Slowly step both feet onto the wheel, using a wall to help you balance if
you need to.

3. Once you feel stable, slowly bend forward, keeping your legs straight
and hinging from your hips.

4. Lengthen your arms and grab hold of your toes.

TARGETS: SPINE, CORE, HIPS

59
YOGA WHEEL BOOK

POINT
YOUR TOES
TOWARDS
THE CEILING
ENGAGE
YOUR
CORE

KEEP YOUR KNEE

IN LINE WITH USE YOUR
YOUR ANKLE HANDS TO
SUPPORT
YOUR HIPS

60
 I N T E R M E D I AT E

One-legged Bridge

Eka Pada Setubandha Sarvangasana

The One-legged Bridge challenges your balance and strength by

focusing on one side of the body at a time. Using the wheel in this
position requires extra stability.

1. Start by lying on your mat, with your knees bent and the wheel in front
of you.

2. Slowly peel your spine off the mat and into a bridge position.

3. Lift both feet onto the wheel and use your hands to support your hips.

4. Lift one leg at a time off the wheel, pointing your toes towards the ceiling.

TARGETS: CORE, CHEST, SHOULDERS, HIP FLEXORS

61
YOGA WHEEL BOOK

ROTATE
YOUR BODY
GRAB YOUR
TOWARDS
TOES FOR
THE CEILING
AN EXTRA
CHALLENGE

OPEN UP
USE THE WHEEL YOUR HIPS
FOR SUPPORT

62
 I N T E R M E D I AT E

One-legged Side Plank

Eka Pada Vasisthasana

The One-legged Side Plank is a great way to target core strength

and stability. Using the wheel here gives you additional support to
try the more challenging reach towards your toes.

1. Start in a kneeling position with the wheel in the centre of the mat.

2. Bend sideways over the wheel until your forearm rests on the floor and the
wheel is underneath your armpit.

3. Extend both of your legs to lift into a full side plank.

4. Rotate your body towards the ceiling, and then lift your left leg off the
floor.

5. Reach your left arm towards your leg and grab hold of your toes.

TARGETS: CHEST, SHOULDERS, HIP FLEXORS, CORE

63
YOGA WHEEL BOOK

FLEX YOUR
KEEP YOUR FOOT AS YOU
SHOULDERS EXTEND IT
AWAY FROM
YOUR EARS

ENGAGE YOUR STRETCH

CORE YOUR
HAMSTRINGS

64
 I N T E R M E D I AT E

Toe Stand

Padangusthasana

The Toe Stand requires a strong core to stay on top of the wheel.
It helps to increase flexibility in the hips and improve the posture
of the whole body. This position is the perfect way to practice for
some of the more advanced balance poses.

1. Start in a seated position with the sole of your right foot on the wheel.

2. Grasp the front of the wheel as you balance, and then bring your left foot
onto the wheel. Try to focus on one spot as your feet grasp the wheel.

3. Once you are stable, slowly extend your right foot away from you, flexing
your foot.

4. Reach your arms to grab your toes, making sure that your shoulders are
away from your ears.

TARGETS: HIPS, BALANCE, POSTURE, HAMSTRINGS

65
YOGA WHEEL BOOK

KEEP YOUR CORE

LENGTHEN
ENAGAGED YOUR TORSO

USE THE WHEEL

FOR SUPPORT
CROSS
YOUR
LEGS

66
 I N T E R M E D I AT E

Side Bend with Butterfly Legs

Urdhva Hastasana

The Side Bend with Butterfly Legs stretches out the whole body and
opens up the ribs. Using the wheel in this position helps to maintain
the correct posture and prevents collapsing into the stretch.

1. Start in a kneeling position with the wheel to your right.

2. Reach your arms above your head to lengthen your upper body.

3. Bend over to your right until your side rests on the wheel.

4. Lengthen your arms over the wheel until they reach the mat.

5. Keeping your core engaged and your torso long, fold your legs into a
butterfly position.

TARGETS: SIDE, CORE, HIPS, SHOULDERS

67
YOGA WHEEL BOOK

POINT
YOUR TOES LOOK
TOWARDS FORWARD
THE CEILING

PLACE YOUR
USE THE WHEEL WRISTS
TO CHALLENGE UNDERNEATH
YOUR STABILITY YOUR
SHOULDERS

68
 I N T E R M E D I AT E

Bird Dog

Dandayamana

The Bird Dog improves stability and core strength. It is also a good
exercise for relieving lower back pain. Using the wheel in this position
makes it more challenging to keep the lower leg stable.

1. Start on all fours in a tabletop position, with the wheel beside your legs.

2. Lift your left knee and place it on the wheel.

3. Lift your right leg up and back, with your toes pointing towards the ceiling.

4. Engage your core and look forward as you hold the pose.

TARGETS: CORE, HIPS, BACK, POSTURE

69
YOGA WHEEL BOOK

ENGAGE
OPEN UP YOUR CORE
YOUR
CHEST

KEEP YOUR USE THE

SHOULDERS WHEEL
STRONG FOR
STABILITY

70
 I N T E R M E D I AT E

Upward Bow

Urdhva Dhanurasana

The Upward Bow requires balance and flexibility. It combines a

headstand with a backbend, making it the perfect practice before
attempting a full Bow pose. Using the wheel in this position gives
you extra stability.

1. Start with your knees and forearms on the floor, holding the wheel with
both hands.

2. Come up into a headstand pose and balance on your forearms, holding

onto the wheel.

3. Slowly move one leg at a time down onto the wheel.

TARGETS: SPINE, CORE, SHOULDERS

71
YOGA WHEEL BOOK

ONLY BEND
BACK AS FAR OPEN UP
AS IT FEELS YOUR CHEST
COMFORTABLE

ENGAGE YOUR
GLUTES
USE THE
WHEEL
FOR
STABILITY
72
 I N T E R M E D I AT E

Seated High Lunge Backbend

Upavistha Ashta Chandrasana Backbend

The Seated High Lunge Backbend is a great way to open up the

hips and the chest. It also helps to increase mobility in the spine
and work towards more advanced backbends. The wheel provides
stability and allows you to get deeper into the stretch.

1. Start in a standing position with the wheel on the mat in front of you.

2. Take a large step forward over the wheel and into a deep lunge.

3. Straighten your back leg and open your chest as you look up to the
ceiling.

4. Bring your arms above your head and reach as you bend back into the
pose.

TARGETS: HIPS, CHEST, HAMSTRINGS, BACK, GLUTES

73
YOGA WHEEL BOOK

SHIFT YOUR
WEIGHT
TUCK IN
FORWARDS
YOUR
AS YOU LIFT
PELVIS
ONE LEG OFF
THE WHEEL

KEEP YOUR
SHOULDERS
USE THE WHEEL AWAY FROM
FOR STABILITY YOUR EARS

74
 I N T E R M E D I AT E

Pike Handstand

Adho Mukha Vrksasana

The Pike Handstand uses the wheel to help you practice a full
handstand. The wheel provides extra stability until you can lift both
legs off.

1. Start in a standing position with the wheel behind you on the mat.

2. Bend forwards into a Pike position, and place both hands on the mat in
front of you.

3. Slowly lift both of your legs so that they rest on the wheel behind you.

4. Tuck in your pelvis and shift your weight forwards as you lift one leg off
the wheel.

TARGETS: CORE, SHOULDERS, CHEST, POSTURE

75
YOGA WHEEL BOOK

REACH LOOK
TOWARDS TOWARDS
YOUR TOES YOUR
FINGERTIPS

SHIFT YOUR
WEIGHT
OPEN UP FORWARDS
YOUR AS YOU
HIPS BALANCE

76
 A D VA N C E D

Dancer Balance

Natarajasana

Once you have mastered the Dancer pose, you can try the Dancer
Balance for an extra challenge. Standing on the wheel requires you
to stay focused throughout the pose. It’s a good idea to practice
this pose near a wall in case you lose your balance!

1. Start standing on the mat with the wheel in front of you.

2. Slowly step both feet onto the wheel.

3. Once you are stable on the wheel, gently lift your right leg off, and reach
it up and back.

4. Reach behind with your right arm and take hold of your right leg.

5. Stretch your left arm out in front of you and look towards it.

TARGETS: CHEST, SHOULDERS, HIPS, BALANCE

77
YOGA WHEEL BOOK

POINT
YOUR TOES
TOWARDS
THE CEILING SHIFT YOUR
WEIGHT
FORWARDS

ENGAGE
REST YOUR YOUR
HEAD ON CORE
THE WHEEL

78
 A D VA N C E D

Handstand

Adho Mukha Vrksasana

The full Handstand requires strong arms, shoulders and core, as well
as mental focus and concentration. Using the wheel to assist you in
this pose helps to build confidence and conquer the fear of falling.

1. Start standing on your mat, with the wheel in front of you.

2. Bring your hands to the mat and place them at either side of the wheel.

3. Keeping your legs straight, shift your weight forward to rest your head on
the wheel.

4. Come onto the tips of your toes and engage your core, before jumping up
into a handstand.

5. Extend your legs up towards the ceiling.

TARGETS: SHOULDERS, CORE, ARMS, BALANCE

79
YOGA WHEEL BOOK

HOOK LOOK
YOUR FEET TOWARDS
INTO THE THE CEILING
WHEEL

ENGAGE YOUR
CORE
BALANCE
ON YOUR
ABDOMEN

80
 A D VA N C E D

Bow

Dhanurasana

The Bow is a powerful backbend which balances the entire body

on the lower abdomen. It works the core muscles as well as the
back. Using the wheel in this position can help you get into a deeper
backbend and maintain a good posture.

1. Start lying on your front with your hands in front of you, holding the
wheel.

2. Bend your knees and point your toes towards the ceiling as you peel
your chest off the mat.

3. Lift your arms above your head and bend backwards until you can hook
your feet into the wheel.

4. Engage your core and look up towards the ceiling.

TARGETS: CORE, BACK, FLEXIBILITY, BALANCE

81
YOGA WHEEL BOOK

BRING YOUR
LEGS OVER
INTO AN
INVERSION

ENGAGE
YOUR
CORE

REACH YOUR
REST THE
HEAD TOWARDS
WHEEL
YOUR TOES
UNDERNEATH
YOUR CHEST

82
 A D VA N C E D

Scorpion Handstand

Vrschikasana

The Scorpion Handstand requires good core strength and shoulder

mobility. Using the wheel can offer extra support as your work
towards achieving the full pose.

1. Start by kneeling on the mat with the wheel in front of you.

2. Place your elbows either side of the wheel and lift into a handstand,
resting the wheel underneath your chest.

3. Bring your legs over into an inversion.

4. Lift your head off the mat and reach it towards your toes.

TARGETS: CORE, FLEXIBILITY, SPINE, SHOULDERS

83
YOGA WHEEL BOOK

POINT YOUR
TOES TO THE
CEILING
TRY TO KEEP
THE WHEEL
STILL

FOCUS ON
ONE POINT TO
KEEP YOUR BALANCE ON
BALANCE YOUR FOREARMS

84
 A D VA N C E D

One-legged Upward Bow

Eka Pada Urdhva Dhanurasana

The One-legged Upward Bow challenges your balance and strength.

Lifting one leg off the wheel requires focus to keep the wheel from
moving.

1. Start with your knees and forearms on the floor, holding the wheel with
both hands.

2. Come up into a headstand pose and balance on your forearms, holding

onto the wheel.

3. Slowly move one leg at a time down onto the wheel.

4. Once you are stable, slowly lift one leg off the wheel and point your toes
to the ceiling.

TARGETS: SHOULDERS, LOWER BACK, CORE

85
YOGA WHEEL BOOK

BEND
BACKWARDS
GRAB HOLD
INTO AN OF THE
INVERSION
WHEEL

USE THE
REST YOUR FEET
WHEEL
ON THE WHEEL
FOR
SUPPORT

86
 A D VA N C E D

Floating Camel

Ustrasana

The Floating Camel is an advanced variation of the Camel pose, where

your body balances on the edge of your feet. The deep backbend
also challenges the quads and core. Using the wheel in this position
can assist with balance and help you to get into the pose correctly.

1. Start in a kneeling position on your mat, with the wheel directly behind
you.

2. Raise your legs so that your feet are resting on the wheel.

3. Bend backwards into an inversion until your head is also resting on the
wheel next to your toes.

4. Bring your arms behind your head and grab hold of the wheel.

TARGETS: FLEXIBILITY, SPINE, CORE, CHEST, KNEES

87
YOGA WHEEL BOOK

STRETCH EXTEND YOUR

YOUR HIP LEGS AND
FLEXORS POINT YOUR
TOES

ENGAGE
YOUR CORE HOLD O
N
THE WH TO
E
SUPPO EL FOR
RT

88
 A D VA N C E D

Headstand with Wide Legs

Salamba Sirsasana Konasana

Once you feel confident and stable in a full headstand, the Headstand
with Wide Legs variation is a great way to challenge yourself. The
wheel acts as a support and also allows you to practice lifting your
hands off the floor.

1. Start by kneeling on your mat, with your hands on the wheel in front of
you.

2. Bend forwards so that your head is resting on the mat.

3. Extend your legs up into a full headstand, with your toes pointing towards
the ceiling.

4. Once you are confident in the headstand, engage your core and slowly
spread your legs out to the side.

TARGETS: ARMS, SHOULDERS, CORE, THIGHS, HIP FLEXORS

89
YOGA WHEEL BOOK

BEND OPEN UP
S
BACKWARD YOUR CHEST
OUR
TOWARDS Y
ANKLE

TRY TO
STRAIGHTEN
ROLL THE
BOTH LEGS
WHEEL TO
DEEPEN THE
STRETCH
90
 A D VA N C E D

Splits

Hanumanasana

The Splits requires strength, flexibility and balance. Using the wheel
to help you practice this pose can make it more accessible. You can
roll the wheel backwards and forwards in this position to deepen
the stretch.

1. Start on the mat, with your right leg forward and your toes pointing up.

2. Keep your right knee slightly bent and your hands on the mat, as you
bring your left knee to the mat.

3. Gently move the wheel under your right ankle and try to straighten both
legs.

4. For a deeper stretch, bend backwards and reach your right arm towards
your left ankle.

TARGETS: HAMSTRINGS, QUADS, PELVIS, HIPS, BACK, CORE, FLEXIBILITY

91
YOGA WHEEL BOOK

LIFT
ONE LEG
OFF THE LOWER YOUR
WHEEL SHOULDERS
TOWARDS
THE GROUND

PLACE YOUR SHIFT YOUR

WRISTS UNDER WEIGHT
YOUR ELBOWS FORWARDS

92
 A D VA N C E D

One-legged Peacock

Eka Pada Mayurasana

The One-legged Peacock is an intense arm balance that helps

develop your core strength. Using the wheel in this variation allows
you to work towards lifting both legs into a full Peacock pose.

1. Start in a High Plank position with the wheel underneath your shins.

2. Walk your hands towards your chest, so that your wrists are underneath
your elbows.

3. Bend your elbows and shift your weight forwards. Then lower towards
the ground as you lift one leg off of the wheel.

TARGETS: ARMS, SHOULDERS, CORE, BALANCE

93
YOGA WHEEL BOOK

ENGAGE
OPEN UP
YOUR
YOUR
CORE
SHOULDERS

REACH YOUR
HANDS
OPEN UP YOUR TOWARDS
HIPS YOUR FEET

94
 A D VA N C E D

Pigeon

Kapotasana

The Pigeon is an advanced backbend that requires core strength,

strong hip flexors and open shoulders.

1. Start in a kneeling position with the wheel in the centre of your spine.

2. Lift your hips and bend backwards over the wheel, opening up your chest.

3. Reach your arms back behind your head and grab hold of the wheel.

4. Rest your head on the floor and reach your hands towards your feet.

TARGETS: CORE, HIPS, SHOULDERS, BACK, CHEST, FLEXIBILITY

95
YOGA WHEEL BOOK

FOCUS TO SHIFT YOUR

KEEP YOUR WEIGHT
BALANCE FORWARDS

ENGAGE YOUR EL
GLUTES TO USE THE WHE
SUPPORT YOUR TO SUPPORT
PARTNER YOUR BRIDGE

96
 PARTNER

Bridge and Crow

Setu Bandha Sarvangasana and Bakasana

The Bridge and Crow is partner variation of an arm balance that

requires good core strength. Practising with a partner can challenge
your balance and focus. The wheel encourages your partner to
reach a higher bridge pose and offers extra stability as they hold
your weight.

1. Allow your partner to come into a bridge position with hands reaching
forwards to their ankles, and the wheel supporting their back.

2. Stand onto your partner’s thighs and move into a squat position, with
your feet together and your knees wide apart.

3. Bend forward to grip your shoulders with your knees, and then place
your palms on your partner’s thighs.

4. Shift your weight forward off your toes and balance on your arms.

TARGETS: CORE, BACK, ARMS, BALANCE

97
YOGA WHEEL BOOK

POINT YOUR
TOES TOWARDS BEND
YOUR PARTNER BACKWARDS
INTO AN
INVERSION

PUSH TWO
WHEELS
R
TOGETHER FO
BALANCE ON
STABILITY
YOUR FOREARMS

98
 PARTNER

Half Feathered Peacock

Ardha Pincha Mayurasana Padanguli

The Half Feathered Peacock allows you to practice balance and

stability with a partner before attempting the full pose. Using two
wheels pushed together creates a sturdy base. Practising this pose
with a partner can help you work towards achieving it without
support.

1. Start on all fours opposite your partner, with your forearms resting on
the ground. Then take hold of the wheel in front of you.

2. Lift your legs towards the ceiling to balance on your forearms. It helps to
look down at the mat to keep your balance.

3. Bend over into an inversion and bring one foot down onto the wheel.

4. Bend your other leg and point your toes towards your partner.

TARGETS: CHEST, CORE, ARMS, SHOULDERS, HIPS

99
YOGA WHEEL BOOK

BRING YOUR
LENGTHEN HEELS
YOUR TOGETHER
TORSO

LOOK DOWN
AT THE MAT
TO KEEP YOUR
BOTH GRAB HOLD
BALANCE
OF THE WHEEL

100
 PARTNER

Double Feathered Peacock

Pincha Mayurasana

The Double Feathered Peacock is a forearm inversion that requires

core strength and balance. Practising with a partner can give you
both stability and help you overcome the fear of falling. The wheel
acts as an anchor for you both and assists in achieving perfect form.
It works best if you are a similar height and weight to your partner.

1. Start opposite your partner on all fours, with your forearms resting on
the ground. Then both grab hold of the wheel in front of you.

2. Lift your legs towards the ceiling to balance on your forearms. It helps to
look down at the mat to keep your balance.

3. Bring your heels together and lengthen your torso as you both balance.

4. Make sure that you both come out of the pose at the same time.

TARGETS: CHEST, CORE, ARMS, SHOULDERS, HIPS

101
YOGA WHEEL BOOK

PLACE YOUR
FEET ON YOUR
SIT TALL PARTNER’S
SHOULDERS

ENGAGE YOUR
CORE BALANCE
ON YOUR
FOREARMS

102
 PARTNER

Scorpion Handstand Prep

Vrschikasana Prep Uttanasana

The Scorpion Handstand Prep with a partner can give you extra
stability as you work towards a full backbend. The wheel offers
support for your head, as you rest your feet on your partner’s
shoulders to perfect the pose. Your partner can also practice core
strength and good posture in this pose.

1. Start by kneeling on the mat, with your partner facing away from you.

2. Place the wheel in between you both.

3. Place your elbows either side of the wheel and lift into a handstand
position. Then bring your head to rest on the side of the wheel.

4. Bring your legs over into an inversion and place your feet on your partner’s
shoulders.

TARGETS: CORE, FLEXIBILITY, SPINE, SHOULDERS, POSTURE

103
YOGA WHEEL BOOK

LOOK
STRAIGHT
AHEAD TO
BALANCE
DRAW
YOUR HEAD
TOWARDS
THE CEILING

BALANCE ON
YOUR PARTNERS USE THE
THIGHS WHEEL
FOR
SUPPORT

104
 PARTNER

Bridge and Standing Balance

Setu Bandha Sarvangasana and Pranamasana

The Bridge and Standing Balance requires both partners to practice

mental focus and awareness. The wheel offers stability to the partner
in a bridge position, while the partner standing on top can practice
good posture and balance.

1. Allow your partner to get into a bridge position, with the wheel underneath
their back.

2. Standing facing your partner, slowly step on to their thighs, with your
toes resting just below their pelvis.

3. Find your balance, draw your head towards the ceiling and bring your
hands into prayer as you balance.

TARGETS: BALANCE, BACK, CORE, HIPS

105
YOGA WHEEL BOOK

PLACE THE
WHEEL
BETWEEN CLOSE YO
YOU BOTH UR
EYES

BREATHE IN
SYNC WITH YOUR SIT TALL
PARTNER

106
 PARTNER

Seated Meditation

Sukhasana

Practising Seated Meditation with a partner can help you to focus

on your posture and breathing. By also including the wheel in this
pose you both have a prompt to keep still, so that it doesn’t fall.

1. Start in a seated position with your legs crossed and your back to your
partner.

2. Place the wheel in between you both, so that it rests in the middle of your
back.

3. Close your eyes and relax as you try to breathe in sync with your partner.

TARGETS: POSTURE, FOCUS

107
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