The wheel isn't for bending. It's for breathing.

Stop trying to arch over it. Let it support you instead.

Most people use the yoga wheel wrong. They try to fold themselves over it like a pretzel. The wheel isn't there to make you bend deeper. It's there to support the bend you already have.

The right way

Place the wheel under your mid-back. Let your shoulder blades rest on the floor. Breathe. Don't force the arch. The wheel holds your weight, your job is just to breathe into the opening.

What it does

Five minutes on the wheel opens your chest, releases your shoulders, and decompresses your spine. It's not a backbend — it's a massage.

Size

12 inch wheel for most adults. 10 inch for shorter people. The wheel should sit comfortably under your mid-back, not your lower back or your neck.