Step By Step Guide To Perform The Perfect Chakrasana (Wheel Pose)


Chakrasana, commonly known as Wheel Pose, is  called Upward-Facing Bow Pose and Back Bridge. ‘Chakra’ means ‘wheel’ and ‘asana’ stands for ‘posture’. Chakrasana increases the flexibility of the spine. 

Step By Step Guide To Perform The Perfect Chakrasana (Wheel Pose)

Step By Step

Step 1: Look straight in the upward direction and lie down comfortably on your back on a yoga mat .

Step 2: Fold both of your legs, making the sole touch the ground. Keep the feet and knees at least 30 cm apart.

Step 3: Place your hands beside your head and keep them beneath your shoulders in a way that the fingers point towards the legs.

Step 4: Take a deep breath and gently start raising your body.

Step 5: Arch your back while raising your body, support the weight of your upper body on the back and top of your head

Step 6: Lift your head and trunk from the ground. Straighten your legs and hands as much as possible.

Step 7: Arch the back as high as possible but do not exert unnecessary strain. Relax the neck.

Step 8: Lift the heels and balance on foot, fingers, and hands for some seconds and then slowly lower the heels.

Step 9: Remain in this posture as long as you feel comfortable and return to the floor gradually while exhaling. Gently lower the body down to the floor.

Benefits Of Chakrasana

  1. Strengthens the liver, kidneys, and pancreas
  2. Is very healthy for the heart
  3. Helps in infertility, osteoporosis and asthma
  4. Strengthens arms, hands, wrists, shoulders,  and legs.
  5. Stretches the chest cavity and lungs
  6. Strengthens arms and wrists, legs, abdomen, and spine
  7. Stimulates the thyroid and pituitary glands.
  8. Increases energy and counteracts depression.

Precautions To Be Taken

  1. Have a back injury.
  2. suffering from heart problems,
  3. Have a headache, Diarrhoea, or carpal tunnel syndrome
  4. Have high or low blood pressure problems
  5. Suffering from a hernia.

Watch this video for more clarity. 

You might also like to read: Step By Step Guide To Perform The Perfect Adho Mukha Svanasana (Downward Facing Dog Pose)


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