Yoga Teacher Resource Series: Yoga Wheel Class Sequence For Absolute Beginners
Are you a yoga teacher looking for free yoga wheel cues for your upcoming yoga classes? Here are some cool wheel yoga poses that may be great to incorporate to your existing yoga wheel class sequence. Yoga wheel classes are often quite intense and therefore you usually need to carefully structure a class with sufficient warm up to prepare your students with many challenging yoga postures. Our most favorite is of course the neck and shoulder release with the back of your neck rested on the wheel and that's a must have pose in any yoga wheel class. Hope these fun and soothing yoga wheel postures can be helpful resource for you and we wish you will also have more returning students as a result as well.
Yoga Wheel Sequence
These series of yoga sequence and yoga cues blog posts are very useful yoga resources for aspiring yoga teachers to design a comprehensive yoga wheel class for an absolute beginner.
This series of yoga wheel class sequence is inspired by our experienced yoga teachers and we also added our favorite poses in them. This fun gentle flow yoga class series is designed for beginners only. As we are browsing online, we found it rather difficult to find the full actual yoga wheel class sequence, so we are creating our own very version for all of you yogis who are looking to design a yoga class out there. Feel free to add your own elements to this yoga sequence so you can customize it even more to your own needs. A lot of marathon runners and professional athletes enjoy wheel yoga as well because wheel yoga is beneficial in many ways.
7 Benefits Of Yoga Wheel Class:
- Improve your flexibility
- Alleviate your back (upper and lower), and neck pain
- Practice balance and patience
- Stabilize your mind and body
- Enhance your concentration
- Make your stronger
- Improve your posture
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Class begins now.
A 55 Minute Yoga Wheel Class.
Props:
- 1 Yoga Wheel
- 2 Yoga Blocks (optional)
Start with sitting on a yoga block and ask the students to close their eyes and begin to meditate with deep long breaths. Start with inhaling and exhaling and count from 5, 4, 3, 2, 1...etc.
Always ask your students if they have any existing pregnancies, injuries that they might need to tell you. Ask them to raise their hands if they need to notify you. Go around to the student and ask them politely and quietly if they need to inform you of their injury/ pregnancy that can hinder their yoga practice.
Give your students different variations as needed. Also tell the students not to overextend themselves in case of injury and feel free to sit down or lie down on the mat if they are uncomfortable. Make sure your students all have a yoga wheel and 2 yoga blocks.
WARMING UP:
1. Meditation (5 mins)
Sit on a block meditation. Practice deep breathing with closed eyes. Inhale and exhale. Start with an intention for the class and stick with it during the class and also don't forget to close that intention with the class as well.
2. Freestyle Warm Up Stretches (~20 mins total)
- Cat And Cow Poses
Start with your cat pose and look inward and make an U-shape with your spine and hollow back. Exhale, cow pose. Look up and stretch your spine. Repeat two to three times.
- Seated Forward Fold
Start with sitting down and extending your legs forward. Bend forward with a seated forward fold to touch your knees or feet. Bend one leg (right) to your chest and supine twist the right leg to the left and look right. Then, repeat the same on the left side as well.
- Supine Twist Right And Then Left
Rock yourself a couple of times and roll yourself to a seated position. Sit down with a crossed legs with your right leg on top of your left leg and twist to the right side and look right. Press your left elbows on your right knees and hold. Repeat the same on the other side.
- Sun Salutation A
Chaturanga Dandasana
- Prayer Pose
- Upward Salute (Mountain Pose)
- Standing Forward Fold
- Plank Pose
- Chaturanga
- Upward Facing Dog
- Downward Facing Dog
- Standing Forward Fold
- Repeat 2-3 times ~~~
Stand up, start with your hands together at the prayers position and then stretch your arms up and hold at your upward salute/ mountain pose. Lift your hands to the air and then forward fold. Halfway lift, and then forward fold. Try to touch your hands to your toes if possible. Try bending your knees if you can't reach your toes. Grab your opposite elbows and swag side to side, and stay in your rag doll pose. Keep your deep breathing.
Go down onto your plank position and hold for 10 seconds. Drop your knees down and hollow back and chest touch the floor. Keep your chin up and hold your upward facing dog. And then back to downdog. Exhale standing forward fold. Inhale, back to your prayer position, press your palms together. Exhale. Raise your arms up to upward salute. Inhale. Exhale, standing forward fold. Halfway lift, and then exhale, forward fold. Jump back into plank position, hold there for a few seconds. Chaturanga, then upward facing dog and then downward facing dog. Jump to the top of your mat and fold forward. (Repeat 1 more time from the start)
Pose 1: (2 mins)
Double Pigeon Pose (Right Leg on Left Leg)
Start with a double pigeon pose (Right Side) and fold forward.
Lift your head up and look forward, try not to drop your head down and stay alert as you hold your pose.
Pose 2: (2 mins)
Double Pigeon Pose (Left Leg on Right Leg)
Double pigeon pose (Left Side) and fold forward.
Lift your head up and look forward, try not to drop your head down and stay alert as you hold your pose.
Pose 3: (2 mins)
High Lunge (With Wheel Under Your Right Thighs)
Stretch your right thigh muscles, and hamstrings. Deep in hale the new and exhale the old and stale energy.
Pose 4:
(2 mins)
Happy Baby With Your Right Leg
Sink back onto your mat and bend your right knee and get into half happy baby with your right leg.
Pose 5: (2 mins)
High Lunge (With Wheel Under Your Left Thighs)
Stretch your left thigh muscles, and hamstrings.
Pose 6: (2 mins)
Happy Baby With Your Left Leg
Sink back onto your mat and bend your right knee and get into half happy baby with your left leg.
Pose 7: (2 mins)
Right Pigeon (With Yoga Wheel In Front)
Sit back up and bend your right leg towards the left at 90 or 45 degrees. Move your left leg back and bend forward with both hands touching the yoga wheel in front of you. Hold here. Breath deeply.
Pose 8: (2 mins)
Left Pigeon (With Yoga Wheel In Front)
Sit back up and bend your left leg towards the left at 90 or 45 degrees. Move your right leg back and bend forward with both hands touching the yoga wheel in front of you. Hold here. Breath deeply.
Pose 9: (2 mins)
Butterfly Pose And Bend Forward (With Yoga Wheel In Front)
One side only. Look forward and hold for a while and then you can look down and press your chest to the ground.
Pose 10: (2 mins)
Backbend Pose (With Yoga Wheel On Your Back)
This is a chest, shoulder, neck, back and spine extension intermediate yoga pose. Move your yoga wheel to the back of your spine from your lower back to your mid back to your neck and keep it in motion. Raise both hands up and arms backward facing each other and look to the back of the room. Stretch your toes and hold. Bend your legs to gain more stability or extend your legs forward if you can. This pose can release your neck and lower back pain and it is most yogi's favorite yoga wheel position.
Pose 11: (2 mins)
Plow + Standing Leg Pose (With Yoga Wheel Behind Your Back)
Go into your plow pose or standing leg pose wt your yoga wheel behind your back. Your feet can touch the floor behind your mat if you can. Hold the wheel firmly behind your back to gain stability.
Pose 12: (2 mins)
Plank Pose (With Yoga Wheel Under The Tops Of Your Feet)
Hold your plank pose and try lifting one leg at a time and balance your body and strengthen your core muscles.
Pose 13: (2 mins)
Dolphin Pose (With Yoga Wheel Under The Tops Of Your Abdomen)
Start with your dolphin pose and then slide down. Lay facing down, with your chin pressing on the floor. Keep the yoga wheel on top on your abdomen and your legs will raise up to the ceiling. And hold here for a couple of breaths. Open up your shoulder blades.
Pose 14: (5-10 breaths)
Savasana
Remove all props to the side. Focus on your intention and inhale and exhale to the final resting pose.
Hope you all find this blog post to be useful. Feel free to adjust and add this yoga wheel sequence to your classes. Don't forget to visit our shop for more yoga apparel today!
If you are new to our shop and would like to try out our products, we invite you to this special offer as our first time customer. For Limited Time Only: Click HERE for your one-time-only 5% OFF on your first purchase today. (Other Terms and Conditions May Apply.)
SHOP NOW:
Don't forget to check out our designer US/ Europe-made premium quality designer women's long yoga leggings, capri leggings, and men's yoga leggings/ meggings, men's shorts, men's tank tops, women's tanks and tees, men's joggers, women's sports bras and wear them during your yoga wheel class today.
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Disclaimer:
These blog pages are not intended to treat or diagnose any medical conditions. Please consult with your health care professionals before practicing yoga, as some yoga postures can be harmful if practiced with certain health or medical conditions. The postures listed under each condition are for general use only and will be most effective if professionally modified for personal use by a registered & licensed yoga instructor. Not all of the postures listed are required for practice, use only what suit your own physical condition and ability. Practice gently as over exertion could cause injury. These pages are not intended to treat or diagnose any medical conditions.
While we make sure to provide fun and helpful content on this blog, we are not professionals and are not responsible or liable for any direct or indirect damages that may occur in connection any information contained here. These topics or opinions do not represent our company's stance. These blogs contain affiliations to promote our products. You read our blog at your own risks and you need to consult and seek a professional if you need professional help.
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