Yoga wheel

A yoga wheel is a rigid circular prop, usually around 12 to 13 inches across, that the spine or hands roll against to support backbends, chest openers and some balance exercises. Rolling the upper back over the wheel offers a supported, controllable way to explore a backbend, since the wheel can be positioned lower on the back for a gentler curve or moved to increase the stretch gradually.

Beyond backbends, a wheel is also used under the hands or feet for balance drills, since its rounded surface is inherently unstable and forces small stabilizing adjustments the whole time it is used. Padded and textured wheels are more comfortable against the spine and less likely to slip on a mat than a bare plastic one.

The common mistake is rolling straight into a deep backbend without warming up the shoulders and spine first, since the wheel makes it easy to go further than the body is ready for. Starting with the wheel positioned lower on the back and easing in gradually is the safer approach for anyone new to using one.