Using the P2I 34cm Deluxe Yoga Wheel is easy. For back bends, place the wheel on the floor and lie on it with your back. Roll gently to stretch your spine. To work on balance, stand on the wheel carefully. For strength exercises, you can use it to support your body during push - ups. When using the wheel, make sure the surface is flat to avoid slipping. Don't over - stretch your body too quickly. After each use, wipe the wheel with a clean, dry cloth to keep it clean. Store it in a cool, dry place to prevent damage.