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Chakrasana (Wheel Pose) Step By Step Guide, Benefits and Tips For Beginners

Chakrasana (Wheel Pose, Upward-Facing Bow Pose, or Urdhva Dhanurasana) is a yoga pose that stimulates the entire body. It is the first pose in the final series of Ashtanga Vinyasa Yoga.

Intermediate practitioners can do it while lying in a prone position with their knees bent and their feet on the floor. Hands are placed near the ears, fingers pointing to the shoulders. It is then followed by raising the entire body while remaining balanced on the palms and feet on the floor.

Alternatively, advanced practitioners can achieve the posture by arching back from tadasana, opening the chest, and reaching for the floor with the palms.

To achieve the wheel pose, you must have tremendous strength in your shoulders, arms, neck, chest, lower back, legs, and feet. It stretches the entire body, with emphasis on the spine, neck, chest, abdomen, arms, and legs. It also gives the entire body the benefits of an inverted posture.

Chakrasana Sanskrit Meaning

Chakrasana is derived from Sanskrit, where “chakra” means “wheel” and “asana” means “pose.” Because of the backward arch, the body in this pose resembles a wheel, hence the name.

It is also known as urdhva dhanurasana because the back flexed body imitates an upward-facing bow. It is an excellent posture for increasing overall spine flexibility and strength.

The history of chakrasana can be traced back to the 19th century in Sritattvandhi. It is mentioned by the name Paryankasana, which means couch pose.

Aside from yoga, it is used as a bridge position in acrobatics and gymnastics.

How To Do

Preparatory Poses

• Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
• Sun-salutation (Surya namaskar)
• Bridge Pose (Setu Bandhasana)
• Ardha Chandrasana (Half Moon Pose)
• Cobra Pose (Bhujangasana)

Instructions

1. Start on your back, knees bent, feet planted directly underneath the middle of your hip joint and parallel, right under your knees, which should also be hip-distance apart.
2. Place your hands next to your ears, palms down, and fingers pointing toward your shoulders.
3. Take an inhalation, then exhale to lift yourself halfway and place the crown of your head on the mat, without allowing your feet or knees to splay apart. You should not put any weight on your head.
4. Draw your elbows toward each other, pull your upper arms into their sockets, and begin to arch your middle and upper back.
5. Keeping all of these actions in place, press down with your hands and feet and lift into the pose with the next inhalation.
6. Straighten your arms as much as you can while keeping your knees bent slightly.
7. Check to see if your feet have turned out, and then dig in with your big toes.
8. Turn your inner thighs to the floor and reach your tailbone toward your feet and the backs of your knees. Allow your head to dangle freely, and lift your sternum in the direction you’re facing while directing your tailbone toward your feet.
9. Walk your feet closer to your hands to deepen, keeping your forearms and shins perpendicular to the floor and parallel to each other.
10. Hold for 5–10 breaths (walk your feet out if they have moved in), then lower to the floor directly (without stopping on the crown).

Step By Step Video Tutorial: Wheel Pose

Follow-up poses

• Half Lord of the Fishes Pose (Ardha Matsyendrasana)
• Corpse Pose (Shavasana)
• Wind Relieving Pose (Pawanmuktasana)
• Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana

Modifications

• Using Strap: For beginners, wrapping a yoga strap around their thighs is a useful prop. The yoga strap prevents the knees and thighs from splaying while raising the body off the floor in chakrasana.
• Using Wheel: To perform the pose, bend backward by arching your back on the wheel. It aids in the maintenance of the back arch and the balancing of the body.
• Using Chair: Sit on the floor with your knees bent and the chair’s edge against your upper back. Bend your arms at the elbows and grasp the upper portion of the chair with your hands. Lift your hips off the floor and adjust your legs. In order to achieve a backbend, raise the upper body off the chair by straightening the hands and lifting the heels.
• Using Blocks: While raising the body, place yoga blocks under your palms. This will help you ease into the pose by lying on the floor or moving into a backbend from a standing position.
• Against The Wall: Place your back against a wall. Raise the arms with a back arch to reach the wall, fingers facing the floor. Begin walking your palms downward until you reach the floor.

Variations

• Eka Pada Urdhva Dhanurasana: It is a more advanced version of this pose. After achieving chakrasana, begin by lifting one leg off the floor and straightening it so that the toes point to the ceiling. The body is supported by both arms and one leg.
• Chakra Bandhasana: Bring the forearms to the floor from chakrasana by bending the elbows. Crawl your hands as far as possible towards the heel and lift your head, looking backward. In addition, walk your toes toward your palms and hold the pose.
• Camatkarasana: This variation starts with a dog facing downward. Raise your right leg off the floor and gradually lower the ball of your foot to the floor. Raise the right hand to the left, opening the chest and rotating the body into a backbend.

Contraindications & Precautions

• This pose should not be attempted if you have injured your arms, shoulders, neck, back, or hips.
• People with heart conditions or high blood pressure should avoid chakrasana.
• If you have severe back problems, such as cervical and lumbar spondylitis, this pose is a no-no.
• This pose should be avoided by pregnant women.
• Patients with glaucoma must also avoid this pose.
• Avoid it if you have a hernia.
• Try it if you have carpal tunnel syndrome or tendonitis.
• Headache and vertigo are not ideal conditions for this challenging pose.
• Check that the knees are not splayed wider than the hid width.
• The chest must be fully opened with no compression in the lower back.
• While holding the posture, the arms should be kept straight and muscles should be actively engaged.

Chakrasana Benefits

Increases Spinal Flexibility

This is a difficult back bending posture. It strengthens the spine and tones the back muscles. This causes the spinal muscles to expand and become more pliable.

Increases The Strength Of The Hands And Legs

In chakrasana, the arms and legs are actively engaged. In the backbend, the entire body is balanced on the four limbs. This increases the endurance and strength of the arms, shoulders, and legs.

Aids digestion

While holding the pose, the lifted body stretches the abdominal muscles. It tones the abdominal organs, resulting in improved digestive system function.

Maintains The Endocrine System’s Balance

The posture also involves the neck and head. The stretch in the neck stimulates the thyroid gland, and the increased oxygen flow to the head activates the pituitary gland. It improves hormonal flow, regulates metabolism, and thus keeps the endocrine system in check.

Enhances The Circulatory System

The opening of the chest lifts and massages the heart gently. This also stimulates the kidneys and spleen, resulting in improved blood circulation and purification.

Increases Energy

Chakrasana is an energizing posture as well. It benefits the practitioner spiritually by aligning the energy chakras. This aids in the rejuvenation of the body, the removal of fatigue, and the elevation of mood.

Improves Vision

This pose is also beneficial for improving and maintaining vision. The balance and focus exercise strengthens the eye muscles, resulting in better vision.

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