Rolling back is the most basic posture practiced with yoga wheel, which can help us relax our back, eliminate fatigue and help us sleep. First of all, you should lie on the yoga wheel, step on the ground with your feet hip-width, pay attention to exhaling, and don't deliberately hold your breath or inhale. Slowly relax your body, roll back slowly with your hands on the ground, and then roll forward rhythmically. Repeat this operation for 5- 10 times.

2. High lunge

This action can exercise the muscles of the calf and stretch the front side of the thigh, which will make our legs look more natural, softer and more symmetrical. So the stretching action we often do in sports is lunge leg press.

3. Semi-horizontal yoga

Sitting posture, the soles of the feet on both sides are opposite, slowly pull open the muscles of the inner thigh and keep breathing evenly. Put your hands naturally on your legs, slowly lower your back, lean on the yoga wheel, keep your neck and head close to the yoga wheel 1 min, then get up and put your hands on your feet to prepare for the next pose. This pose is relaxed and elegant, stretching the back, exercising the neck and stretching our thighs. This is a very good action.