Chakrasana commonly known as Wheel Pose is also called Back Bridge. ‘Chakrasana’ is derived from the Sanskrit word chakra and asana, where ‘Chakra’ stands for ‘Wheel’. Sanskrit name, Urdhva Dhanurasana, which means upward-facing bow pose.

It is an intense backward bend which creates necessary space in the spine to keep young, healthy and full of energy. Just like a wheel sets the momentum for the vehicle, this asana sets the momentum for your respiratory system, nervous system, endocrine system and circulatory system🧘‍♀️🧘‍♂️🤸‍♂️🤸‍♀️

Steps of Chakrasana (Wheel Pose)

• Lie down on a yoga mat with your feet apart. Bend your knees and keep them apart and place your feet on the ground.
• Now bring your palms under your shoulders Place both the hands beside the head with bent elbows and fingers pointing upwards.
• Inhale and press your palms and feet firmly into the floor. Inhale then elevate your shoulders and palms by keeping your hips up. Straighten out your arms and legs as much as possible so that the hips and chest remain pushed up.
• Arch your back as high as possible and come into a wheel position by keeping your spine rolled up like a semi circular wheel.
• Hold this position for at least 20-30 seconds. Stay in this posture while breathing normally for as long as you feel comfortable.
• Drop your head down and straighten your arms and legs. Then bring your spine and hips back to the ground and relax.

Lie down in Shavasana that is your rest position for a few minutes before you resume normal activity.

Precautions for Chakrasana (Wheel Pose)

These are some points of caution you must keep in mind before doing this asana.

• Do not practice Chakrasana directly. You should practice some easy asanas as preparatory asanas before practicing Chakrasana.
• Chakrasana is not suitable for people having some weakness in wrist like tendonitis in the wrists.
• Women should avoid practicing Chakrasana during pregnancy.
• Don’t try if you have a back injury. Immediately come down in Savasana if your lower back starts to hurt due to the extension.
• Do not do this asana if you have a headache.
• Don’t try if you have a shoulder impingement.
• Do not do this asana if you suffer from high blood pressure.
• Don’t try if you are suffering from heart and spinal problems.
• Don’t try if you are suffering from hernia.

Health Benefits of Chakrasana (Wheel Pose)🧘‍♀️🧘‍♂️

• Strengthens the vertebrae, which increases elasticity and flexibility of the spine.
• Strengthens liver, pancreas and kidneys.
• Good for the heart. As the chest is pushed out, the cardiovascular health improves.
• It cures infertility, asthma and osteoporosis.
• Strengthens arms, shoulders, hands, wrists, legs, glutes, hamstrings, lower back, buttocks, and abdomen.
• Stimulates the thyroid gland which helps to secret happy hormones.
• It also relieves stress and reduces depression, and makes you feel energetic.
• Enhance your weight loss. By doing regular practice, you will notice the obliques and the abdominal fat is reduced.
• Opens up the chest- while increasing the lung capacity.
• This pose helps to circulate more oxygen in your body.
• Stimulates the respiratory system, nervous system and endocrine system.
• It boosts the amount of oxygen to the rib cage and improves respiration.

Make this powerful pose a part of your daily routine for the peaceful mind and soul🧘‍♀️🧘‍♂️

Anamika Anand
Fitness Expert