When to use it
A short morning practice before work can be as simple as six spins, holding each pose for five slow breaths.
Yoga teachers planning a class sometimes spin for a peak pose and then build the warm-up and cool-down around it.
Kids and families can play a yoga game where everyone copies the pose on the wheel and the youngest picks a number for how many breaths to hold.
Ideas
- A standing flow of Mountain, Warrior I, Warrior II, Triangle and Tree for balance and leg strength.
- A wind-down flow at night with Child's pose, Cat-cow, Seated forward fold and Corpse pose.
- A pose of the day spin that you practice a few times during work breaks.
Variations
- Use the random number tool to choose how many breaths to hold each pose, between three and eight.
- Make a gentle wheel with only floor poses for days when standing feels like too much.
- Switch to normal mode and add weight to poses you want to practice more, such as Tree pose*2 when you are working on balance.
Tips
- Always begin with a few gentle movements like Cat-cow or Mountain pose before deeper shapes such as Pigeon.
- Stay at the edge of comfort, never pain. Use a cushion or a folded blanket to support hips and knees.
- If you have a health condition, an injury or are pregnant, check with a doctor or a qualified teacher before trying new poses.
- Always finish with a few minutes in Corpse pose, even if the wheel has not landed on it.
Make it yours
Change any entry, weight or color above, or open a copy of this wheel to edit and share as your own. This page always keeps its original entries.