Chakrasana {Wheel Pose}-Steps And Benefits


English name: – Wheel pose

Sanskrit name: – Chakrasana

Pose type: – back bend, stretch, inversion, balance.

Body position: – Supine

Level: – Advanced

Another name: – Urdva Dhanurasana ( Upward-Facing Bow Pose).

Preparatory pose :-

The name “Chakrasana” comes from the Sanskrit words “Chakra” which means wheel, and meaning of Asana is “Posture” or “seat”. Chakrasana or the wheel pose is a backward bending yoga asana. Chakra in Sanskrit means Wheel. In chakrasana, the final position looks like a wheel, hence the name. It gives great flexibility to the spine. It is called chakrasana since the body takes almost a wheel-like, semi circular posture while performing this asana.

Steps of Chakrasana

  • Lie down on your back with feet apart ,bend your knees and place your feet on the ground close to your body.
  • Now bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder width apart.

chakrasana step

  • Inhale and press your palms firmly into the floor.
  • Lift your shoulders and elbow firmly into the floor
  • Your Feet should be pressed firmly into the floor.
  • Inhale and lift your hips up.

chakrasana steps

  • The spine should be rolled up so that it may seem to resemble a semi circular arch or wheel.
  • Straighten out your arms and legs as much as possible so that the hips and chest maybe pushed up.
  • Hold this pose for at least 15-30 seconds.
  • To go back to original, bend your elbows to lower your head and shoulders to the floor.
  • Then bend your knees and bring your spine and hips back to the ground and relax.

Benefits of Chakrasana

  • Strengthens liver, pancreas and kidneys.
  • Excellent for heart.
  • Good for infertility, asthma and osteoporosis.
  • Strengthens arms, shoulders, hands, wrists and legs.
  • Stretches the chest and lungs
  • Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
  • Stimulates the thyroid and pituitary glands.
  • Increases energy and counteracts depression.

Cautions of Chakrasana

  • Do not try this Asana in case of back injury.
  • If you are suffering from heart problems, then don’t try this.
  • Headache, Diarrhea and carpal tunnel syndrome.
  • High or low blood pressure.
  • Do not perform this if suffering from any cardiac or spinal problems.
  • Avoid if suffering from hernia.

5 thoughts on “Chakrasana {Wheel Pose}-Steps And Benefits

  • Is hips are increase by chakrasana ..? I dont like big buttocks .. plzz tell me hips size increase or decrease by chakrasana

    • Well such examples are not seen it is not possible to say.. but as per my experience it does not… Chakrasana helps to strengthen u r arms, legs and flexibility of the spine.. though anatomically it seems that hips get contracted when u r in the final position of the asana but still it would b wrong to say that hips get decreased.. so it’s a question which needs further physiological study.

    • @Swetha, Before doing any Asana Warm up is necessary. Do spot jogging after that perform the Asana like:

      Surya Namaskar.
      Chakrasana is also helpful for you. Keep Practicing

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