<human>:  How do I use a yoga wheel to stretch my quads?
<bot>: To use a yoga wheel to stretch your quads, start by standing on the wheel, with your feet on either side and slightly wider than hip-distance apart. Make sure to keep your core muscles engaged, take a deep breath, and hold onto the wheel for stability. Gently move your left foot forward, allowing your right thigh to bend and stretch. Hold the stretch for 5-10 seconds, then move your right foot forward and repeat. As your body adjusts, you can create deeper stretches by engaging your core and lifting your hips as you press your feet into the wheel.