Wheel Pose (Chakrasana) How to do & Benefits

How to do Upward bow pose or Urdva dhanurasana or Chakrasana (Wheel yoga pose)
Wheel Pose / Chakrasana

           Pronunciation -           cha-kra-sa-na
           Meaning –Chakrasana ’ is the Sanskrit word. Chakra means a ‘Wheel’.
                                                                      And asana means 'Posture' or 'Pose'.
           Difficulty – 5 out of 10.

                      * Wheel pose also known as Upward bow pose.

                          This is great asana for full body. Instant full energy Yoga pose or asana.

How to do Wheel Pose  or  Chakrasana?

Steps –

        1) Lie down on the back on  Yoga Mat. As corpse yoga pose.

        2) Take couple of deep breath and calm your mind.
                  While breath – in, bend your knees and bring your feet close to buttocks.

        3) While breath – out, bend your elbows and put palms near the shoulder facing floor, fingers pointing towards the feet, as shown in picture above.

        4) Now take 1 deep breath – inhale and while exhaling slowly raise first your hip / buttocks then back and after head off the floor.
                  Stay in this pose or Hold this pose for few seconds. 10 seconds are enough for beginner.
                  30 seconds to 1 minute are enough for everyone.
                  Do not stop breathing more than 3 second, while doing this pose.(people usually do)
                  Your breathing must be gentle and at normal depth, while doing this Yoga pose.

        5) Then slowly bring back first your hip then back and after head. This sequence is important.
                  Now release the folded legs & elbow and come to starting position as corpse pose.

Modification –

                 You can support your hands or feet on a pair of blocks to help yourself realise the full back-bend. Be sure to brace the blocks against a wall, as shown in image below.

Modification in Wheel Yoga Pose Using Block
Modification in Wheel Yoga Pose

* Important :-

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Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too. So must do on  Yoga Mat.
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Note –

        a) Slowly inhale & exhale in this pose. Do not stop breathing more than 3 second.
        b) In step 4, first raise hips then back and after head. This sequence is important.
        c) Do not try to stretch body beyond your capacity.
        d) Your palms must be rest on floor and fingers pointing towards the back.

Benefit –

        a) Wheel yoga pose strengthen legs, buttocks, spine & back muscles, shoulders, arms and wrists etc. In short, this yoga pose, Strengthen total body.

        b) This yoga pose, stretches & strengthen abdomen, lungs and thyroid.

        c) This Yoga pose, stimulate thyroid & pituitary glands.

        d) This Yoga pose, helps to remove fatigue and laziness.

Limitation –

        a) Those who have back pain or neck pain also should avoid doing Wheel pose.
        b) Those who have knee-joint pain or ankle-joint pain should avoid doing this Yoga pose.
        c) Avoid this Yoga pose, if you are feeling like qualm or reel.


Variation –

                           If you are beginner and unable to do this Yoga pose, then you can try Bridge Yoga Pose & other variations -> Watch Next article.
If your body flexibility level is extreme & regular yoga practitioner -

* For advanced extreme flexibility yoga practitioner,

 a) You can lift your heels as shown in next Special variation article. (Wheel pose Variations)

 b) Bridge pose with one leg up (Ekopada Dhanurasana plus). 
You can lift off one leg from floor as shown in next Special variation article. (Wheel pose Variations)

 c) You can lift off one hand & can put it on chest; it’s only for advanced flexibility yoga practitioner.

      Previous – Standing Half Wheel Pose            Next – Variations of Wheel Yoga Pose
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