Yoga wheel training program with Johanna Alvin


"The Yoga wheel helps me to find strength and mobility which enables me to take my yoga training to the next level. Strength; I can find a deeper connection with my muscles which also strengthens other traditional positions. The wheel is also super good to prepare your body for deeper positions. Take back bends for example, here you can find support of the wheel to be able to open up your chest even more. I believe that the trend with supporting tools within yoga, will make the yoga training even more accessible for everyone"
Casall ambassadör - Johanna Alvin

This exercise is part a chest opener and part a exercise for expansion and mobility along your spine. Be careful getting in and out of the exercise and listen to your body, it should be a really nice release.

  1. Sit down with straight back and acitivity in your feet. Use your hands to place the wheel close to the lower part of your back.
  2. Lean your head in your hands, lift your chest and breathe deeply.
  3. With time and breathing lean back over the wheel, your hip should stay on the floor.
  4. Alternative on picture 2 – lift your hips and let your hands find the outside of the wheel.
  5. Slowly lower your hips back to the floor.

You should be able to breathe throughout the exercise, if it feels intense or painful – back down carefully. Enjoy the openness that the exercise offer!

This section is really nice to stabilize and strengthen your shoulders and core.

  1. Start in plank position on your knees or on all fours – roll out the wheel infront of you.
  2. Breathe out, pull the wheel back in, stabilize your shoulders, core and lift the arm up and front.
  3. Breathe in, breathe out, stretch your arm to the side. Breathe in and pull your arm back infront of you, breathe out and land back down.

Remember to breathe the entire time, only add the arm movement if you feel in control over your shoulders throughout the exercise. Good luck!

This sequence challenges your entire body’s stability, strength and mobility.

  1. Start in a plank position with one foot up on the wheel, stabilize your shoulders, core, make sure that your hips are parallell and have strong legs. Think length through your body.
  2. Pull the wheel in under you and keep your hips as stable as possible.
  3. Roll back, activate your leg on the wheel and press lightly downwards so that your other active leg also lifts up.

Focus on creating length in your body throughout the sequence and that all parts of your body works together, even your breathing. Enjoy!