step1. Bring the wheel closer behind your hip in sit cross leg.

step2. Lie down slowly on the yoga wheel with breathing.

step3. Raise your arms behind your neck and gently grasp your elbows and slowly relax your chest and neck.

step4. Hold your posture for 3-5 minutes before finishing.

Stage 1. Down your left knee with your right foot forward.

step 2. Take the wheel under your right leg to support it, and then raise your hands over your head with a breath.

step 3. Keep your upper body upright and perform 5 deep breaths before finishing.

step 4. Do the same with the left leg.

step 1. Place your elbows and hands on the floor, stretch your elbows and support your shoulders.

step 2. Keep your upper body straight and push the yoga wheel down your neck and chest.

step 3. Correct both postures by attaching both heel and finish after 5 deep breaths.

step 1. Sit with your back straight and bend your knees as you exhale and push the yoga wheel down your knees.

step 2. Grab the outside of the yoga wheel with your hands under your knees and slowly stretch your legs as you inhale.

step 3. Straighten your posture with your gaze over your toes and your shoulders down.

step 4. After 5 deep breaths, finish.

step 1. Sit straight and place your yoga wheel behind your back.

step 2. Bend your right leg and place your right foot outward on the left knee.

step 3. Support your right leg with your left hand, twist your upper body, place your right arm on the wheel, straighten your back and correct your posture.

step 4. Perform five breaths and finish the posture.
The reverse direction is also performed in order.