Yoga Wheel Workout For Beginners - DAY 1- 7 Days of Yoga Wheel

Hi there .

This is Susie .

Welcome to seven days of yoga wheel .

The yoga wheel is an excellent prop to build upper and lower back flexibility as well as building strength .

However , during the seven day journey , we're gonna be focusing mainly on building flexibility .

This seven day plan is perfect for beginners and it will be a safe practice .

However , here are a few things you should watch out for .

First of all , if you feel any pain , then you should just stop and maybe find a less intense stretch because you should never be feeling any pain during your practice .

And second , if you don't feel comfortable dropping your head , then feel free to simply keep your chin tacked .

And if you feel like the wheel is hurting your back , then you might want to place a blanket over your wheel .

Now , if you're ready , roll your mat , grab your wheel and let's get started .

Let's begin our practice in a seated position , sit at the top of your mat .

So you have room to roll back , place the wheel behind your back and lie back on your wheel .

So it sits tightly play with the positioning until you find a comfortable spot and lean back .

You can keep your thumbs in the wheel or place your palms over the mat by your sides .

Now , feel free to close your eyes .

Take a deep breath in and slowly out breath then and not lawnmower , deep breath and , and slowly release .

Now , place your feet over the mat , bending from the knees and placing your thumbs in the wheel or keeping them on the mat .

Roll back , lifting your hips up and slowly lower down .

Inhale , crawling back an so you as you roll back , keep your chin tucked in to protect your neck and exhale down .

Let's take a few more rolling back .

If you don't feel comfortable on the wheel , as I said before , feel free to cover it with a blanket or move we to our breath .

Inhale , rolling back and exhale , rolling forward , grounding the hips down , inhale back , exhale .

Let's take a few more one more deep breath in rolling back and breath out , rolling down .

Now , bring the soles of your feet together for butterfly paws .

Keeping the wheel behind you make sure it's sitting tightly and lift your arms up , bringing your palms together and exhale lower down and Hale up an sailed down .

Inhale , arms come up , exhale down and slowly lower down .

Come on your knees .

Keeping the wheel in front of you , sitting your hips over your heels , place your fingers in the wheel and your thumbs on the outside and begin to roll the wheel forward and lift your hips up .

So your hips come over your knees as you roll the wheel forward , sinking your chest into the mat , slowly come back , set your hips over your heels .

Now , we're gonna repeat this a few more times your fingers are in the wheel , begin to roll forward , bringing your hips over your knees , pressing your armpits into the mat and back .

Inhale , rolling forward , exhale , rolling back and hail forward , roll forward as much as you like until you feel a stretch in the upper back and rolling back forward , coming back one more , rolling forward and slowly come back .

343.32 --> 418.16

Now , draw your right knee into your chest , lift your left leg off the ground slightly and extend your right leg .

Throwing your left knee into your chest , inhale , draw your right knee into your chest , extending the left and exhale , draw your left knee into your chest , extending the right inhale .

Right .

Exhale , left , inhale , right .

Keeping the lower back grounded and exhale left .

Inhale .

Right .

Exhale left .

Let's take two more inhale .

Right and exhale left one more to go and release your feet down .

Now , coming up , place the wheel on the left side of the mat and lie back , placing your left foot over the wheel , bending from the knee , draw your left knee into your chest , extending the right and slowly throw your right knee into your chest , extending the left , inhale , left exhale right .

Let's take a few more move with your breath and keep your lower back grounded at all times one more .

And how left and exhale right and release both of your feet down .

Coming up , find a seed , placing the wheel behind your back and ground your feet over the mat , bending from the knees , thumbs are in the wheel and we're all back .

Keeping the chin tucked in and down back and thumb rolling back , coming down one more .

Roll back .

Now , drop your head down , letting it hang .

If this doesn't feel good to you , just feel free to keep your chin tucked in .

If you feel comfortable , allow your body to drape down , extend your legs or keep them bent , whichever feels best .

Make sure you feel a lot pain , just a nice , gentle stretch across her spine and begin to relax .

Maybe bring the crown of your head over the mat .

If that feels good .

Now , to come out of this paws , keep your head hanging and slowly lower the hips down first .

Whilst your hips touch the ground , lower your chin down .

All right now , scroll back one more time and bring the soles of your feet together , allowing your knees to open to the sides , place your hands over the mat or keep them in the wheel , whichever feels best and slowly lower the hips down .

Inhale , rolling back and exhale down as you lower down , feel the stretch in your hip , flexor , inhale back and exhale , lower the hip .

Thumb coming back one more .

Rolling back and slowly done .

Come on your needs .

Keeping the wheel in front of you .

We're gonna end our practice in child's pose .

Roll the wheel forward and rest your hands over the wheel .

Opening your knees as right as you're mat and sinking your chest low into the mat .

You can rest your head over your blanket or block if you have any .

If not simply rest your head over the map .

Keeping your arms extended and begin to relax .

Concentrating on your breath .

Yeah .

Slowly rise up whenever you feel ready .

That's it for day one .

I hope you enjoyed it and I will see you tomorrow .

Have a great day .

Bye .