Chakrasana (Wheel Pose or Urdhva Dhanurasana)

What is Chakrasana?

Chakrasana, also called Wheel Pose or Urdhva Dhanurasana, is a strong yoga pose that makes the body look like a wheel. The Chakrasana is a Sanskrit word where “Chakra,” which means “wheel,” and “Asana,” which means “posture,” make up the word Chakrasana. This asana is part of the advanced yoga practice that not only challenges the flexibility of your spine but also strengthens your body and energises your mind.

What are the Benefits of Chakrasana?

Wheel Pose offers a wide range of physical and mental benefits, which includes:

1. Improves spinal flexibility: Enhances mobility in the spine and strengthens the vertebral column.
2. Strengthens muscles: This yoga pose strengthens arm muscles, shoulder muscles, legs, and abdominal muscles. 
3. Boosts energy and reduces fatigue: Opens the chest,  better oxygen intake, and improves body energy. 
4. Improves posture: Counteracts the effects of prolonged sitting by opening up the chest and shoulders.
5. Stimulates the endocrine system: This asana activates the pituitary and thyroid glands, aiding hormonal balance.
6. Stress & tension Relief: It opens the chakra of the heart, and releases emotional stress and anxiety.

Variations of Chakrasana

1. Supported Wheel Pose: Using props like a yoga wheel or block under the back for extra support.

2. One-Legged Wheel Pose: Lift one leg off the ground and take it as a challenge.

3. Forearm Wheel Pose: an advanced variation of Chakrasana is to do with the forearms instead of the palms.

4. Wall Supported Wheel Pose: In this variation, you can take the help of the wall, and it is Ideal for beginners to develop the backbend gradually with wall support.

How Can You Prepare for the Chakrasana?

Your Preparation is key to safely performing Wheel Pose. Include the following in your routine:

1. Warm-up exercises: Gentle backbends and shoulder openers like Cat-Cow, Bridge Pose, and Cobra.
2. Hip openers: Poses like Pigeon and Lizard to increase flexibility.
3. Shoulder stretches: Thread the Needle and Shoulder Rolls to loosen the upper body.
4. Core strengthening: Engage in Planks and Boat Pose to build core support.
5. Breathwork: Practice deep breathing to increase oxygen flow and calm the nervous system.

How to do Chakrasana (Wheel Pose)

These are the steps to do Chakrasana (Wheel Pose):

1. Lie flat on your back with your knees bent and your feet placed hip-width apart, positioned close to your backside.
2. Place your palms on the floor next to your head, Fingers facing your shoulders.
3. Push your hands and feet into the ground.
4. Lift your hips, chest, and then your head off the ground, straightening your arms.
5. Open your chest and push your body upward into a full arch.
6. Hold the pose while breathing steadily.
7. As you breathe out, slowly and carefully bring your body back down to the floor.
8. To release, exhale slowly and gently lower your body back to the ground.

Key Alignment Tips:

• Keep your feet straight and hip-width apart to avoid pressure on the knees
• Make sure your shoulders are aligned right above your wrists
• Balance your body weight equally between your hands and feet
• Tighten your thighs and glutes to lift your hips up more easily
• Keep your neck relaxed and let your eyes look gently behind you or a bit upward.

Advice for Beginners

Chakrasana is not simple, you should be prepared and exercise caution if you are a beginner yogi. Read the tips below to help you get into this posture correctly.

• Make sure you are warm before you try this pose
• Bridge Pose is a good choice if Wheel Pose is hard for you to do
• Blocks can be used in different positions to help you maintain support
• Progressively increase both your strength and your flexibility
• Learn yoga under the supervision of a skilful yoga teacher

Precautions

Do not practice Urdhva Dhanurasana if you are suffering from one of the following:

• Problems in the back or shoulders
• Carpal tunnel syndrome is a common condition where nerves in your wrist are squeezed by pressure.
• Either high or low blood pressure
• Migraine or ongoing bouts of headaches
• Heart conditions
• Check with your doctor before trying this move if you are pregnant.

History of Chakrasana

Chakrasana, also called as Wheel pose yoga and in Sanskrit Urdhva Dhanurasana, has deep roots in the ancient traditions of Hatha Yoga, which date back thousands of years. In classical yogic texts, backbends are often seen as expressions of vitality, spiritual strength, and openness to higher consciousness. Chakrasana is a powerful representation of these ideals. The term “Chakra” means “wheel” or “disc” in Sanskrit, referring not only to the circular shape the body forms in the pose but also to the energetic centres within the body, known as chakras.

Performing Chakrasana or Wheel Pose activate and aligns these energy centres, particularly the Anahata (heart chakra) and the Vishuddha (throat chakra). This activation symbolises the opening of the heart to love, compassion, truth, and the throat to authentic communication and self-expression.

In yogic philosophy, the wheel is also a symbol of continuity and movement, representing the cyclical nature of life and the constant improvement of the self. Urdhva Dhanurasana embodies this symbolism physically and spiritually, promoting fluidity in the spine, stimulating the nervous system, and encouraging a mindset of transformation and growth.

Although it is not clearly outlined in ancient scripts like the Hatha Yoga Pradipika, Urdhva Dhanurasana became an important asana in modern yoga, particularly through the teachings of yoga masters like Tirumalai Krishnamacharya, who influenced many contemporary forms of yoga. Over time, it has been adopted into Vinyasa, Ashtanga, and Iyengar traditions as a cornerstone backbend that builds both physical resilience and emotional release.

Thus, Wheel Pose is more than a physical posture – it is a historical and symbolic bridge between the ancient wisdom of yoga and the Modern approach to balanced health.

Practice Tip

Perform Chakrasana early in the morning on an empty stomach. Consistent practice enhances flexibility and makes the pose more accessible over time. Always follow it with counterposes like Forward Bend or Child’s Pose to balance the backend.

Conclusion

Chakrasana, or Wheel Pose, is a powerful and transformative yoga posture that offers numerous physical and mental benefits. Moreover, if you are interested in yoga and keen to learn yoga poses, then you can join our 200 Hour Yoga TTC in Rishikesh and can take the benefits from that.

Frequently Asked Questions

What is the benefit of Chakrasana?

Chakrasana improves flexibility of the spine, strengthens the body muscles, improves chest flexibility, and boosts energy levels.

Does Chakrasana reduce belly fat?

While not a direct fat-burning exercise, Chakrasana strengthens the core and stimulates the metabolism, which can contribute to overall fat reduction with consistent practice.

Why is Chakrasana difficult?

Chakrasana needs body flexibility, balance & strength. It can be challenging, especially when you never practise this pose or you are a beginner in yoga, if your shoulders are tight, your spine is stiff, or your arms and legs are weak, then it will also be challenging for you to perform Chakrasana.

How long to stay in Chakrasana?

Hold the pose for 5–10 seconds at first, then progressively extend it to 30 seconds or longer. Pay more attention to the asana’s form and breathing than its duration.