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Related Manuals for PROSOURCEFIT YOGA WHEEL
Summary of Contents for PROSOURCEFIT YOGA WHEEL
- Page 1 YOGA WHEEL Instruction Manual & Exercise Guide...
- Page 2 Yoga Wheel discontinue use & consult your physician. Please use caution & carefully follow all exercise instructions and use proper technique when using the Yoga Wheel. Always modify exercises as needed for your fitness level. Use & Safety Instructions Always inspect the wheel for any damage or defects before each use.
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Page 3: Exercise Guide
E X E R C I S E G U I D E BACK FLEXIBILITY From the same position as the Chest and Back opener, extend arms directly behind your head. Place hands on the floor and bend elbows as you arch back as far as you comfortably can Roll forward, bending knees and extending arms so just your fingertips touch the floor for balance. - Page 4 KNEELING BACK & SHOULDER STRETCH From kneeling position, place wheel in front of you With knees forward and hip distance apart, place arms on wheel with palms facing toward each other Keeping back, hips, spine and neck aligned in flat line, extend arms until you feel a stretch in upper back and shoulders.
- Page 5 Sit on the floor, feet in front of you, and place wheel directly behind your lower back. Lightly place hands on yoga wheel and floor to stabilize yourself as you press up through your heels and rest back on wheel.
- Page 6 HIP OPENER Kneel on the floor, wheel placed by your side, in line with your hip. Place hands on floor in front of you, wrists directly beneath shoulders. Lift one leg and place on top of the wheel, and hold for 20-30 seconds, then switch sides.
- Page 7 PLANK Set wheel on the floor behind you, then position yourself on hands and knees, wrists directly under shoulders, fingers facing forward. Lift one leg, and extend it behind you onto the wheel so the top of your shin rests on the wheel.
- Page 8 PIKES Set wheel on the floor behind you, then position yourself on hands and knees, wrists directly under shoulders, fingers facing forward. Lift one leg, and extend it behind you onto the wheel so the top of your shin rests on the wheel.
- Page 9 BACKBEND ASSIST Sit on the floor and place wheel behind your tailbone, so it aligns with your spine. With feet flat on the floor, hip distance apart, toes pointed forward, place your hands on the wheel behind you to hold it in place as you begin to press yourself up and against the wheel.
- Page 10 ADVANCED CRESCENT POSE Level 1: Stand with feet hip distance apart, then place the wheel slightly behind one of your legs. Lift leg and carefully place it on top of the wheel so that the top of your foot rests on the wheel.
- Page 11 BALANCE LUNGE From Advanced Crescent Pose, press through your heel to straighten your front leg. Extend hands out to side if needed for additional balance. Keeping core tight and chest lifted, bend front leg once again. Repeat 12-15 times on each side.
- Page 12 ASSIST TO UPWARD-FACING TWO-FOOT STAFF POSE From the Chest and Back Opener stretch, straighten directly out in front of you and bring feet together, flat on floor. Roll to where your lower and mid back are fully supported on the wheel, and head is resting on the ground.
- Page 13 PLOW POSE Lie on your back on the floor, arms at your side, and wheel a few feet behind your head. Contract your abs, and lift your legs up off the floor, straightening them directly above your hips. Then, slowly lower your legs down toward the wheel, until tops of feet can rest on the wheel.
- Page 14 HEADSTAND ASSIST Kneel on the floor and place the wheel directly in front of you. Use hands to hold wheel in place on the floor, forearms and elbows on the floor with elbows directly under shoulders. Place head on the floor between forearms, and press upper back and neck against the wheel.
- Page 15 Consult your physician before engaging in any regular exercise. Do not use ProsourceFit products for anything other than their intended use. ProsourceFit is not responsible for any problems that arise from the misuse of this product.
- Page 16 Train like a Pro, Train with ProsourceFit!
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