Chakrasana is a popular yoga movement, falls under Ashtanga Yoga that amplifies the health of the body and mind. Chakrasana being the opposite of Dhanurasana, it is also called Urdhva Dhanurasana (Upward Bow Pose) or In gymnastics known as the back bridge.

The Sanskrit name “Chakrasana” derived from the two Sanskrit words Chakra and Asana, here the meaning of Chakara is Wheel and Asana means yoga posture. that why Chakrasana is also known by Wheel pose. In this yoga pose, the final position seems like a wheel, it is an intense backward bending yoga posture, or as most people like to call it.

Chakrasana is mentioned in ancient yogic texts, which has numerous health benefits. The benefits of Chakrasana create a gap and great flexibility in the spine. It does not only stimulating your body’s energy but also works on the heart chakra and more beneficial for your whole body, mind, and soul.

Ancient cultures suggest that Chakrasana creates a bridge between seven chakras that is a widely practiced form to elevate the health of the body and mind. As a heart-opening stretch, this asana tones the thighs, spine, abdomen, arms, intercoastal muscles, and engages the whole body. It was one of the 84 asanas of Lord Shiva’s yoga. The person who consistently practices this asana becomes both young as well as attractive more.

Chakrasana Quick Facts

English name: Wheel Pose
Sanskrit name: Chakrasana
Pose type: backbend, stretch, inversion, balance.
Body position: Supine
Level: Intermediate/Advanced
Style: Hatha Yoga
Another name: Urdva Dhanurasana ( Upward-Facing Bow Pose).
Stretches: Abdomen, Thorax, Lung.
Strengthens: Back, Legs, Arms, Buttocks, Wrists.

Chakrasana Preparatory Poses

How To Do Chakrasana: Urdhva Dhanurasana (Wheel Pose)

  • Lie on the back with arms beside your body and your feet should be apart.
  • Now bend your legs from here at the knee and place your soles of feet close to the buttocks on the floor.
  • Keep in mind that maintain a distance of 10 to 12 inches between both feet.
  • Raise your arms and Now take your hands backward near your head and rest them on the ground.
  • Bring your palms under your shoulder with the finger pointing towards the feet and opens.
  • Now take your breath inwards and raise the hips while putting the weight on your feet.
  • After this, while putting weight on both your hands, raise your shoulders and slowly straighten your hands from here on the elbow.
  • lift your entire body arches up towards the sky, only the hands and feet are on the floor.
  • Keep in mind that the distance between both your feet and both hands should be equal.
  • If you feel comfortable in this pose then press your palms and feet firmly into the floor.
  • In last, Try to bring both hands near both your feet and bring them as close as you can.
  • In the final position, try to give the back the shape of the wheel as per your convenience.
  • Initially, try to do this asana for 15 seconds. After the practice is done well, do it for 2 minutes.
  • After some time return to the state of Shavasana.

Benefits of Chakrasana: Urdhva Dhanurasana (Wheel Pose)

This yoga is as difficult as it is beneficial for the body. Let us know the benefits of Wheel Pose:-

  • The flow of blood becomes faster by doing this asana. It helps in improving blood circulation as well as the immune system.
  • By doing Chakrasana, our chest develops, the capacity of the lungs expands.
  • The chest, waist, and back are thin and flexible, as well as flexible in the spine and lungs.
  • Chakrasana is a good posture to stimulate the thyroid gland and pituitary gland. When the glands are stimulated, they secrete more hormones.
  • It is also effective in physical stiffness throughout the body.
  • The muscles are strong, due to which the arms, legs, and shoulders are fit.
  • By doing this asana, one gets relief from paralysis, physical fatigue, headache, back pain, and pain in internal organs.
  • Digestive power increases. The unnecessary fat of the stomach is used and the length of the body increases.
  • You get more oxygen than normal during Chakrasana. This beautiful exercise is more effective in the proper flow of oxygen.
  • It builds stamina and makes you feel energized.


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-


Like most other yoga asanas, Chakrasana is known to increase the distributive power throughout your body (Prana and Vyana). It makes the shoulders, sacrum, wrists, and arms more stable. If done in the right way, it also inculcates the courage to face any challenge.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional