The yoga wheel is a valuable tool for enhancing spinal mobility, specifically targeting the thoracic and the lumbar regions, as well as the neck. When used to support the spine in a controlled backbend, it helps open the chest, relieve tension in the neck, and the upper and the lower back muscles, and improve overall spinal flexibility. This stretch helps in alleviating postural strain and in promoting back health.
METHOD:
* Position a yoga wheel with a diameter of around 40cm and a width of about 15cm.
* Sit upright on a mat with your legs crossed.
* Place the yoga wheel directly behind your lower back.
* Grasp the wheel with both hands and bring it close to your lower back.
* Bend the knees and press your feet firmly on the mat.
* Holding the wheel, gently arch backwards, so that your back rests on the rim.
* Press down your feet, raise your hips, and roll backwards until your lower back is supported by the wheel.
* With your hands still on the wheel, roll your shoulders back to open the chest against the rim.
* Allow the neck, chest, and lower back to stretch along the wheel's curvature.
* Hold this position for around two minutes, breathing slowly and steadily.
* Gradually roll forward and return to a seated position.
* Repeat and relax.