Once you've built a solid foundation and developed strength through beginner and intermediate yoga wheel poses, you may be ready to dive into more advanced movements. Advanced yoga wheel poses are designed to deepen flexibility, test your balance, and build total body awareness. These poses are ideal for experienced practitioners looking to expand their practice with a creative and challenging approach.
In this blog, we’ll guide you through a selection of advanced yoga wheel poses that target deep backbends, splits, and dynamic balance.
1. King Pigeon on the Wheel
This pose is a heart-opening, hip-releasing backbend that’s intensified by the yoga wheel.
How to do it:
Begin in a low lunge with the back foot placed on the wheel.
Reach your arms overhead and gently arch your back.
If possible, reach back to grab the foot or the wheel with one or both hands.
Benefits: Deeply stretches the hip flexors and quads while increasing spinal flexibility.
2. Wheel-Supported Full Wheel Pose (Chakrasana)
A deeper, more supported variation of Full Wheel Pose using the yoga wheel.
How to do it:
Lie on your back with the yoga wheel under your spine.
Press into your hands and feet, lifting into Full Wheel Pose while letting the wheel support your backbend.
Keep your arms and legs engaged and breathe steadily.
Benefits: Enhances flexibility in the chest and shoulders while building arm and leg strength.
3. Handstand with Yoga Wheel Support
This inversion challenges both strength and focus.
How to do it:
Begin in a downward dog with the yoga wheel behind your legs.
Place one foot on the wheel and start to lift the other leg.
Slowly kick up into a handstand, using the wheel for minimal support or spotting.
Benefits: Builds core and shoulder strength, improves balance, and enhances inversion skills.
⚠️ Note: Only attempt this pose if you’re confident in your handstand practice.
4. Splits on the Wheel
Use the yoga wheel to elevate one leg and move deeper into your splits.
How to do it:
Begin in a kneeling lunge.
Place the front foot on the yoga wheel and gently roll it forward.
Extend your back leg and slide into a supported split.
Benefits: Deeply stretches the hamstrings, hip flexors, and groin muscles.
5. Forearm Scorpion Pose with Wheel Support
A challenging backbend and inversion in one.
How to do it:
Come into forearm stand with your feet resting on the yoga wheel.
Slowly arch your back and bring your feet toward your head.
Engage your core for stability and balance.
Benefits: Improves back flexibility, strengthens shoulders and arms, and enhances balance.
6. Wheel-Supported Side Plank with Leg Lift
A balance-focused pose that targets the core and legs.
How to do it:
Set the yoga wheel under your top leg (the outer edge of the foot).
Come into side plank, stacking your shoulders and lifting your hips.
Lift your top leg off the wheel and hold.
Benefits: Strengthens the obliques and shoulders while improving core control and balance.
Why Advanced Yogis Should Use the Yoga Wheel
Enhances Deep Flexibility: The wheel allows for deeper stretches and supported backbends.
Tests Balance: Elevates your coordination and mental focus.
Builds Strength Differently: Even simple movements become harder with the instability the wheel introduces.
Unlocks New Possibilities: Offers creative ways to explore traditional yoga poses with a twist.
Safety Tips for Advanced Yoga Wheel Practice
Warm up thoroughly before attempting intense poses.
Use a wall or partner for support in poses like handstands or scorpions.
Don’t push too hard—progress gradually and listen to your body.
Use a yoga mat to prevent slipping.
Engage your core in every pose to stay stable and safe.
Conclusion
Advanced yoga wheel poses are ideal for taking your yoga journey to the next level. They challenge your body and mind, encouraging deeper flexibility, sharper focus, and refined control. Whether you’re working on splits, backbends, or handstands, the yoga wheel can be your partner in progress, offering both support and resistance exactly where you need it.
As you continue to evolve in your practice, the yoga wheel becomes not just a prop—but a powerful tool to unlock your full potential.
