Chakrasana (Wheel Pose): steps, cautions and benefits


Chakrasana commonly known as Wheel Pose is also called Upward-Facing Bow Pose and Back Bridge. The Sanskrit name ‘Chakrasana’ is derived from the Sanskrit word chakra and asana, where ‘chakra’ stands for ‘wheel’ and ‘asana’ stands for ‘posture’ or ‘seat’. In Sanskrit, Chakrasana is also known as ‘Urdhvadhanurasana’. It is a backward-bending pose and a part of Ashtanga yoga. Chakrasana increases the flexibility to the spine. 

Chakrasana (Wheel Pose): steps, cautions and benefits

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Steps to practice Chakrasana (Wheel Pose)

  1. Lie down on your back comfortably on a yoga mat. Look straight in the upward direction.
  2. Fold both of your legs and bend them down below your buttock, making your feet’s sole touch the ground. Keep the feet and knees at least 30 cm apart.
  3. Place both of your hands beside your head and keep them beneath your shoulders in a way that the fingers turns towards the legs.
  4. Take a long and deep breath and slowly start raising your body.
  5. Arch your back while raising the body supporting the weight of your upper body on the back and top of your head.
  6. Lift your head and trunk from the ground and straighten your hands and legs as much as possible.
  7. Arch the back as high as possible but do not strain. The neck should be relaxed.
  8. Lift the heels and balance on foot fingers and hands for some seconds and slowly lower the heels.
  9. Stay in this posture while breathing normally for as long as you feel comfortable and return to the floor slowly while exhaling. Slowly lower the body to the floor.

Practice Chakrasana 3 times. Practice before and after a forward bending posture.

Precautions for Chakrasana (Wheel Pose)

  1. Do not practice Chakrasana directly. You should practice easy postures such as setu asana and other backward back bending asanas as preparatory asanas before practicing Chakrasana.
  2. It should not be practiced by people suffering from any illness.
  3. Chakrasana is not suitable for weak people having some weakness in wrist or back.
  4. Women should avoid practicing Chakrasana during pregnancy.

Chakrasana (Wheel Pose) Benefits

  1. Increases the flexibility of the body.
  2. Strengthens the bones and muscles of the body and is mainly beneficial in strengthening the legs.
  3. strengthens the respiratory system as by doing it, the chest enhances and the lungs get oxygen to its fullest.
  4. Relives all the stress and tension as it strengthens the nervous system and refreshes the brain.
  5. Helpful in reducing the fat of the abdomen and to get rid of the bloated belly.
  6. Beneficial for the digestive system, gastric problems and for all the disorders of the female reproductive system.
  7. Ensures better functioning of the heart, liver, spleen, and kidneys. Helpful in curing hernia.

Stay healthy stay strong and get the best out of life.

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