Chakrasana – The Wheel Pose

Chakrasana or the wheel pose is a backward bending yoga asana. Chakra in sanskrit means Wheel and Asana means a pose. In Chakrasana, the final position looks like a wheel, hence the name. This posture gives great flexibility to the spine and strengthens the arms, shoulders and the back muscles.

How to do Chakrasana (Wheel Pose)?

  1. Lie down on your back with hands on the side.
  2. Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
  3. Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
  4. Lift your body up with the support of the palms and the feet.
  5. Rotate the head slightly, so that your gaze is towards the floor.
  6. Stretch your thighs and shoulders. In the final position your body looks like an arch, almost like a wheel.
  7. Maintain this position, according to your capacity.
  8. To release the position, lower your body till it touches the ground. Straighten your legs. Hands can go back to the original position to the sides.
  9. It should be followed by forward bending poses to counteract the pressure created by the back bend.


Benefits of Chakrasana (Wheel Pose)

  1. Chakrasana strengthens the back and abdominal muscles.
  2. It tones the organs in the abdomen including the digestive, excretory and reproductive organs.
  3. It strengthens arms, shoulders, wrists, abdomen and spine.
  4. Perform chakrasana to expand your chest and lungs.
  5. It stimulates the thyroid gland.
  6. Chakrasana is excellent for those suffering from back pain.
  7. It tones the liver, pancreas and kidneys.


Contraindication for Chakrasana (Wheel Pose)

  1. Chakrasana should be avoided by those suffering from cardiac ailments.
  2. Those who suffer from high blood pressure should also avoid this pose.
  3. If you are suffering from vertigo you may do this pose with caution under supervision.
  4. Those who have undergone recent surgeries should not attempt this pose.