Chakrasana {Wheel Pose}-Steps And Benefits

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 Wheel Pose, 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.


English name: – Wheel Pose

Sanskrit name: – Chakrasana

Pose type: – backbend, stretch, inversion, balance.

Body position: – Supine

Level: – Advanced

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

Preparatory pose

Steps of Chakrasana (Wheel Pose)

  • 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.

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Benefits of Chakrasana (Wheel Pose)

  • Chakrasana strengthens liver, pancreas, and kidneys.
  • Excellent for the heart.
  • Good for infertility, asthma, and osteoporosis.
  • Wheel Pose 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 Yoga Pose in case of back injury.
  • If you are suffering from heart problems, then don’t try this.
  • A 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 a hernia.


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Comments (12)

  • Fatima Reply

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

    January 31, 2017 at 4:07 pm
    • sarvyoga Reply

      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.

      February 1, 2017 at 6:58 am
    • Amit Kumar Ray Reply

      Hello Fatima. This is a late reply but I have experienced reduction in buttock after doing yoga. And I feel Chakrasana will help in reduction of your buttocks. Anyways Yoga always maintains complete balance of body so dont worry and honestly practice Yoga you will get immense benefits. I have been practicing for last 20 years and I would say Yoga should be made compulsory for all as it has immense health benefits.

      May 8, 2018 at 5:11 am
      • Arahan Singh Reply

        Thanks for sharing your experience on our website. Best of Luck for your Work.

        May 10, 2018 at 8:09 pm
    • Rishika Jaiswal Reply

      I don’t think that. It does not increases but yes it decreases. It is late reply. I am sorry.

      October 20, 2019 at 8:17 am
  • Swetha Reply

    Will this aasana, reduce belly fat? Should I do some other aasana as warm up or just straight away do this?

    September 7, 2017 at 2:54 pm
    • Arahan Singh Reply

      @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

      September 8, 2017 at 7:12 pm
    • Arahan Singh Reply

      These all Asana is for Reducing belly Fat. Spot jogging is good for warm up.

      September 8, 2017 at 7:16 pm
  • CD Reply

    Leaving food alone will reduce belly fat

    March 19, 2018 at 1:07 pm
  • Asif Reply

    My heart is little bit weak so can i perform chakrasana to strengthen my herat?

    April 22, 2018 at 10:23 am
    • Arahan Singh Reply

      Yes, you can, but perform this Asana in front of an expert. Along with perform

      Pranayama: Anulom Vilom, Nadi Shodhana Pranayama.
      Asana: – here are some Asana which is best for your problem.

      1. Tadasana.
      2. Vrikshasana.
      3. Trikonasana.
      4. Utkatasana.
      5. Veerabhadrasana.
      6. Marjariasana.
      7. Salamba Bhujangasana.
      8. Bhujangasana.
      9. Setu Bandha Asana.
      10. Dandasana, Paschimottanasana and Dhanurasana.
      11. Shavasana.

      you can find steps and benefits of these Asana on our website.
      Thank you for your valuable comment.
      May God bless you; hope you’ll get over from your heart problem very soon. keep Visiting our website.

      April 23, 2018 at 3:41 pm
    • Rishika Jaiswal Reply

      You can only do this if suggested or adviced by a doctor.

      October 20, 2019 at 8:22 am

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