Chakrasana (Wheel Pose): Basics, Steps, Benefits & More

Chakrasana is a popular yoga movement, is the first pose of the concluding series in the Ashtanga Vinyasa Yoga, amplifies the health of the body and mind.

Wheel Pose or Chakrasana, being the opposite of Dhanurasana, is also called Urdhva Dhanurasana (Upward Bow Pose) or known as Back Bridge in gymnastics.

Chakrasana Basics

Sanskrit Pronunciation	Chakrasana (CHAAH-kraa-SUN-ah)
Meaning	“chakra” refers to “wheel”, asana = posture or pose or position
Pose Type	Backbend, stretch, inversion, balance
Pose Level	Intermediate pose
Style of yoga	Ashtanga Vinyasa Yoga
Other Names	Urdva Dhanurasana ( Upward-Facing Bow Pose).
Stretches	Chest and shoulder muscles and hip flexors
Strengthening	Hamstrings and spinal extensors
Duration	30 second to 3 minutes

Meaning

The Sanskrit name “Chakrasana” is derived from two Sanskrit words Chakra and Asana, here Chakra means “wheel” and Asana means yoga posture, which is why Chakrasana is also known as Wheel Pose. In this yoga pose, the final position looks like a wheel, it is an intense backward bending yoga asana, or as most people like to do it.

Chakrasana is mentioned in ancient yoga texts, which has many health benefits. Benefits of Chakrasana creates gap in the spine and tremendous flexibility. It not only stimulates the energy of your body but also works on the heart chakra and is more beneficial for your entire body, mind and soul.

Ancient cultures suggest that Chakrasana creates a bridge between the seven chakras making it a widely practiced form to improve the health of the body and mind. As a heart-opening stretch, this asana tones the thighs, spine, abdomen, arms, intercostal muscles and energizes the entire body. This was one of the 84 asanas of Lord Shiva’s yoga. A person who practices Wheel Pose continuously becomes younger as well as more attractive.

Practice Guide for Chakrasana (Wheel Pose)

Chakrasana involves a sequence of movements that challenge the practitioner’s strength, flexibility, and focus. To facilitate a step-by-step approach, the pose is divided into key components, allowing practitioners to grasp each element before attempting the full pose. These components typically include the initial posture, transitional phases, and the final position.

Preparatory Pose

• Bhujangasana
• Sarvangasana
• Virasana
• Bridge Pose (Setu Bandhasana)
• Ardha Chandrasana (Half Moon Pose)

Steps to do Chakrasana (Wheel Pose)

• Lie on your back with your arms beside your body and your legs spread apart.

• Now bend your legs at the knees and place the soles of the feet on the floor near the buttocks.

• Keep in mind that maintain a distance of 10 to 12 inches between the two feet.

• Raise your arms up and now take your hands backwards near your head and rest them on the ground.

• Bring your palms near your ears and point your fingers toward your shoulders.

• Now take your breath inwards and raise your hips while putting weight on your legs.

• After this, putting weight on both your hands, raise your shoulders and slowly straighten your hands from the elbow.

• Lift your entire body up toward the sky, keeping only your hands and feet on the floor.

• Keep in mind that the distance between your two legs and both hands should be equal.

• If you feel comfortable in this posture, press your palms and feet firmly on the floor.

• Finally, try to bring both the hands near both your legs and bring them as close as possible.

• In the final position, try to give the back a wheel shape as per your convenience.

• Initially try to do this asana for 15 seconds. After the exercise is done well, do it for 2 minutes.

Follow-up poses

• Supine Fishes Pose (Supta Matsyendrasana)
• Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana
• Corpse Pose (Shavasana)
• Wind Relieving Pose (Pawanmuktasana)

Benefits of Chakrasana (Wheel Pose)

Strengthens the spine: Chakrasana requires a strong backbend, which helps to strengthen and improve the flexibility of the spine. It stretches the entire length of the spine, including the muscles, ligaments, and tendons surrounding it.

Opens the chest and shoulders: This pose expands the chest and shoulders, which can help alleviate tightness and tension in these areas. It counteracts the hunched posture that many people develop due to sitting for long periods.

Tones the arms, legs, and abdomen: Chakrasana engages the muscles of the arms, legs, and abdomen, helping to tone and strengthen them. It particularly targets the muscles of the arms and shoulders, as they support the body’s weight in the pose.

Stimulates the heart and lungs: The deep backbend in Chakrasana opens up the chest cavity, allowing for increased expansion of the lungs and enhanced circulation. This can improve respiratory function and increase the flow of oxygenated blood throughout the body.

Stimulates the nervous system: Backbends like Chakrasana stimulate the central nervous system, which can have energizing and invigorating effects on the body and mind. It may help alleviate symptoms of mild depression and anxiety by promoting feelings of well-being and vitality.

Improves flexibility: Regular practice of wheel pose can gradually increase the flexibility of the spine, shoulders, hips, and chest. It encourages a broader range of motion in these areas, which can enhance overall mobility and ease of movement.

Precautions

The benefits of doing yoga are when we do them in the right way and in the right position. A little mistake can be very harmful to our body. Let us know which precautions should be taken while doing Chakrasana-

• If you have suffered from high blood pressure must be avoided this asana.
• Do not perform this in the case of carpal tunnel syndrome.
• If you suffered from headaches and hernia should avoid this asana.
• Women should not do this asana during pregnancy and menstruation.
• Heart patients, patients with back and neck pain, slipped discs, and people with any kind of operation should also not do this asana.

Conclusion

Chakrasana, also known as Wheel Pose or Upward Bow Pose, is a challenging yoga asana that offers numerous benefits for the body, mind, and spirit.

Like most other yoga asanas, Chakrasana is known to increase the energy distribution (prana and vyana) throughout your body. It makes the shoulders, sacrum, wrists and arms more stable. If done correctly, it also builds courage to face any challenge.