Chakrasana (Wheel Pose)

What is Chakrasana (Wheel Pose)?

Chakrasana (Wheel Pose) is a deep backbend that strengthens the spine, opens the chest, and energizes the body. It enhances flexibility, improves posture, and stimulates the nervous system. This pose requires strength in the arms, shoulders, and legs while promoting overall balance and mobility.

The dynamic backbend yoga practice known as Chakrasana, or the Wheel practice, gets its name from the Sanskrit words Chakra (wheel) and Asana (pose). This pose improves flexibility and strength by symbolizing the cyclical and circular nature of energy. It is well-known for its capacity to energize the entire body, strengthen the spine, and open the shoulders and chest.

The wheel stance improves spine flexibility and heart health, among other mental and physical health benefits. It strengthens and extends the arms, legs, shoulders, and chest. Indirectly, it is believed to open the heart chakra, which promotes emotional equilibrium and relaxation.

It is important to keep in mind that Chakrasana is considered an advanced position that requires a lot of flexibility and strength. It takes preparation and experience to master the magnificent and challenging Chakrasana.

The next sections will go into greater detail on the benefits of Chakrasana, safety precautions, and the correct way to perform this yoga pose. We’ll also discuss the advantages of regular practice and highlight any potential risks associated with this dynamic stance.

Which muscles are used in Chakrasana?

Chakrasana can be used for yoga positions that focus on the following muscles since it helps them:

• Lower Back muscles
• Biceps and Triceps
• Chest muscles
• Neck muscles
• Core (Abs) muscles
• Gluteus muscles
• Illio Psoas
• Quadriceps muscles

What are the Health Benefits of Chakrasana?

The benefits of the chakrasana position include the following:

• Improves Spinal Flexibility: Chakrasana significantly improves spinal flexibility by opening the chest and stretching the spine.
• Strengthens the Back Muscles: The pose encourages better posture and reduces the risk of injury by strengthening the back muscles, especially the spinal extensors.
• Increases Lung Capacity: Chakrasana increases oxygen intake and lung capacity by opening up the chest and widening the rib cage. It is beneficial to respiratory health, particularly for asthmatics.
• Stimulates the Thyroid Gland: The wheel position stimulates the pituitary and thyroid glands, which improve hormonal balance and regulate metabolism, both of which are good for overall health.
• Increases Energy Levels: This stimulating pose assists in reducing fatigue by releasing stored energy and reviving the practitioner.
• Enhances Digestion: Chakrasana improves digestion and relieves bloating and constipation by massaging the abdominal organs. It can also make you feel more hungry.
• Encourages Weight Loss: The posture strengthens the core muscles and aids in fat loss, particularly around the belly. Consistent practice is the key to a toned appearance.
• Boosts Flexibility: This posture promotes flexibility in the hips, shoulders, and spine—all of which are essential for overall mobility and preventing injuries.
• Strengthens Arms and Legs: Because the posture requires a lot of strength from your arms and legs, it helps to tone and build muscle in those areas.
• Nervous System Balance: Chakrasana activates the parasympathetic nervous system, which reduces stress, anxiety, and depression and encourages serenity and relaxation.
• Chakrasana stimulates the heart chakra, which in turn fosters love, compassion, and emotional equilibrium—all of which enhance interpersonal relationships.
• Enhances Circulation: The posture enhances blood flow throughout the body, which is necessary to provide oxygen and nutrients to tissues and organs.
• Reduces Stress and Tension: By letting go of pent-up mental and physical tension, the wheel pose promotes relaxation and reduces stress.
• Improves Mental Clarity: The pose helps to improve mental clarity by encouraging mental focus and improving concentration and cognitive performance.
• Boosts Immunity: Consistently performing this position can help boost the immune system since it increases circulation and facilitates the body’s detoxifying process.

How to Perform Chakrasana?

• Place your feet slightly apart and step up parallel.
• Tilt your pelvis forward slightly and place your hands on your lower back.
• Exhale. You should bend your trunk back.
• Continue to lean back as you gradually lift your arms above your head.
• Bend till your palms make contact with the floor.
• To stabilize your body and avoid falling, immediately straighten your palms.
• Your body should be in an arch.
• Breathe steadily. Maintain your posture for a little time.

Chakrasana or Urdhva Dhanurasana (Wheel Pose)

What Kinds of Chakrasana Are There?

Chakrasana comes in various forms:

• Ardha chakrasana/half-wheel pose:
• Kati Chakrasana

Ardha Chakrasana/half-wheel pose

What is Ardha chakrasana?

Ardha Chakrasana Yoga, sometimes referred to as the “half wheel pose,” is a more easier asana than Chakrasana. Full-wheel pose, also called Chakrasana, is difficult for many people, while half-wheel pose is well known for being much easier to do on a daily basis.

Chakra means “wheel,” while ardha means “half” in Sanskrit. The practice of Ardha-Chakrasana has many health benefits. Because it makes your body look like a half-wheel, this pose is called Ardha Chakrasana or half-wheel position.  It is essential to adhere to all directions in order to perform “Ardha Chakrasana” correctly.

How to perform Standing Backward Bend (Ardha Chakrasana)?

• Maintain a straight stance by placing your arms on either side of your torso and your feet together.
• Give each foot the same amount of weight.
• Lift your arms over your head, palms facing each other, and take a deep breath.
• Exhale, elevate your chest toward the ceiling, keep your head up, press your pelvis forward, maintain a row of arms with your knees, elbows, and ears out, and gently bend your back.
• Wait a moment. Inhale, then release the breath.
• Exhale, drop your arms, and relax.

Ardha Chakrasana Benefits:

• Ardha Chakrasana is an efficient way to eliminate fat in the stomach and thighs.
• You can increase the capacity of your lungs by doing this stance.
• Additionally, this stance aids in pancreatic activation and blood sugar regulation.
• Additionally, Ardha Chakrasana strengthens the muscles in your spine and back.
• Your shoulders, waist, and other body regions can all be toned with this stance.
• This stance may help relieve shoulder and neck pain.
• One of the best poses for reducing back or lower back pain is this one.
• The Ardha Chakrasana in yoga aids with the healing of respiratory disorders.
• This position activates the abdominal organs.
• Menstrual difficulties and discomfort can be lessened with the use of yoga’s Ardha Chakrasana.
• The muscles in your belly, intestines, and stomach can all be stretched with this stance.

Ardha Chakrasana Precautions:

• If you are pregnant, you should see your physician before attempting this posture.
• For anyone with serious hip or spine problems or injuries, this pose is not advised.
• Individuals with hernias or ulcers should avoid this stance.
• Individuals with high blood pressure should avoid this position.
• This position should not be performed by someone who has an injury to their neck or abdomen.
• Additionally, this posture is unsuitable for someone who suffers from vertigo.

Kati Chakrasana

What is Kati Chakrasana?

The half-waist wheel position is another name for Ardhakati Chakrasana. In this position, the waist’s sideways fold looks like a wheel. Asana’s name is a combination of the words Ardha (half), Kati (waist), and Chakra (wheel). This pose is one of the most popular and is commonly used for toning the entire body.

How to do Kati Chakrasana ?

• Stand up straight and put your feet together.
• Keep your back straight. Maintain a straight posture.
• Maintain the same spacing between your legs and shoulders.
• Ensure that your shoulders and hands are in alignment.
• Maintain this position and continue to exhale for as long as you are able.
• Exhale and slowly make your way back to the center.
• As long as you can, hold this last position while taking a deep breath.
• Return to the center and relax.
• This is the entire cycle of the position.
• Ten, twenty, or even more repetitions of the performance are possible, depending on convenience.

Kati Chakrasana Benefits:

• Great for constipation relief.
• increases the strength and flexibility of the spine and waist.
• Good for the muscles in the arms and legs
• It strengthens the muscles in the lower back and belly and opens up the shoulders and neck.
• Benefits for those with sedentary or desk-bound jobs include a reduction in sluggishness.
• enhances the flexibility of the spine and waist.
• reduces back discomfort.

Contraindication of Kati Chakrasana:

• Any new spinal or abdominal surgery.
• Prolapse Inter-vertebral Disc (PIVD).
• Pregnancy.
• Hernia.
• Chronic spinal disorders.
• Abdominal inflammation.
• Hernia.

Modifications and Variations in Chakrasana

There are a few ways to make the Wheel Pose easier if you find it challenging.

• Wall modification
• Poses to progress to Wheel Pose
• A difficult Chakrasana variation

Wall modification:

Changes made outside of the wall

• Although props against a wall usually yield the greatest adjustments, there are several that may be done with just one piece of equipment or none at all if you’re low on props.
• The simplest adjustment would be to work on the preparatory phase of elevating onto the crown of the head rather than thrusting your arms straight out.
• Looping a strap shoulder-width apart around both arms, just above your elbows, is an additional option. This maintains the arms’ correct alignment.
• Another option is to put a strap at the top of the thighs to prevent compression of the lower back. While in the stance, be sure you’re not pressing against the strap. Instead, relax the strap by pulling your inner thighs down toward the floor.
• You can hold an object between your inner thighs. This also helps prevent lower back tightness by targeting the inner legs. As in the last variant, strive to hold your block as you ascend into the stance. It’s a little harder than it seems, but your lower back will enjoy it!

Wall modifications with multiple props

For tight shoulders:

1. Place two blocks against the wall in a horizontal orientation. They are hooked at an angle against your baseboard for stability, which makes tipping them easier. Slide your mat somewhat up the wall, like a tail, if you can’t reach a baseboard wall.
2. Wrap a shoulder-wide strap around your upper arms and place it at your elbow.
3. Lying between the blocks, raise your arms and bend your knees.
4. The necessity of external rotation in the upper arms is overstated here.

For a tight lower back:

1. Place the blocks face down, short ends toward a wall (low setting). Put your feet on them like you would a pair of platform shoes.
2. Lie down with your toes against the wall and your head in the center of the room.
3. Place your legs on the blocks after raising your knees.
4. To accomplish steps 2 through 11 while keeping your feet on the blocks, adhere to the guidelines in the “how-to” part of this page.

Poses to progress to Wheel Pose:

• Bridge Pose (Setu Bandha Sarvangasana)
• Supported Fish Pose Variation (Matsyasana)

Bridge Pose (Setu Bandha Sarvangasana)

A crucial first step in preparing for the Wheel Pose is the Bridge Pose. If you have limited immobility or an injury that prevents you from reaching upwards, keeping your arms down by your sides may be a great substitute chest opener.

• Take a seat on your back.
• Keep your legs straight, your knees bent, your feet on the floor, and your feet wider than your hips.
• As you inhale, lift your pelvis.
• Roll your upper arms towards you and interlace your fingers or grab the mat’s outside edges.
• Take eight deep breaths.
• Take a deep breath and descend gradually.

Supported Fish Pose Variation (Matsyasana)

Sometimes, the problem is not your flexibility but rather your strength. You can do a Supported Fish Pose on the blocks with your arms raised in the air to release your shoulders and chest without carrying any weight.

• The block closest to your feet is on the medium setting (sitting on one long side), while the top block is often on the highest setting (sitting on one short end, vertically).
• While lying down, position your shoulder blades squarely on the first block and the back of your skull on the top block.
• Straighten your legs and reach through them forcefully.
• Reach your arms over your chest toward the ceiling and begin slowly moving them toward the back of the room, parallel to your ears.
• You can either remain in the position with your arms overhead or actively move them up and down.
• After ten breaths, drop your arms to your sides.
• Bend your knees and roll sideways.

A difficult Chakrasana variation:

• Straight-Legged Wheel Pose
• One-Legged Wheel Pose
• One-Armed Wheel Pose
• Chest-To-Wall Pose
• Forearm Wheel Pose

Straight-Legged Wheel Pose

The Wheel’s straightened legs offer the legs additional strength and enable the hip flexors to stretch more profoundly, in addition to giving it a very lovely appearance.

How to do it:

• Holding a standard Wheel Pose, gently press into your palms.
• Open your chest as you begin to move your feet somewhat more from your hands until your legs are fully extended.
• Try to keep your core engaged while distributing your weight between your hands and feet.

Eka Pada Urdhva Dhanurasana (One-Legged Wheel Pose)

This challenging variant exhibits strength and balance. Raising one leg off the ground requires more effort from your arms, core, and other legs, which develops deeper strength.

How to do it:

• Hold the standard Wheel Pose stance.
• Attempt to bring your feet as close to your hands as your lower back still permits.
• You can either keep your heels on the ground or lift them and balance on the balls of your feet, which might provide you with more mobility. Your feet and legs should be hip-distance apart.
• To begin, flex your knee deeply and bring it close to your chest.
• Try using your core to extend and straighten your left leg toward the sky once your balance is solid.
• Breathe deeply here for a few moments, then switch to the opposite side.

Eka Hasta Urdhva Dhanurasana (One-Armed Wheel Pose)

With only one arm holding you off the ground, you’re effectively balancing upside down, making this version a great technique to strengthen your arms.

How to do it:

• Hold the normal Wheel Pose and gradually transfer your weight to your right hand. Try pressing the ground firmly away from you so that the weight is distributed evenly across both legs.
• Raise yourself onto the fingers of your left hand and attempt to lift it off the ground by using your core once you feel stable.
• Take a few calm breaths before releasing the grip and doing the same motions on the other side.

Chest-to-Wall

How to do it:

• Maintain your normal wheel position. Put a wall behind your hands in this position.
• Move back until your hands make contact with the wall after applying pressure on the entire wheel.
• Press your chest back into the wall as you open and extend through the center of your heart.

Dwi Pada Viparita Dandasana (Forearm Wheel)

Although it is officially a separate yoga practice, Dwi Pada Viparita Dandasana, or the Two-Legged Inverted Staff pose, is a modern version of the Wheel. By opening out your shoulders and chest more deeply, this position tests your flexibility and offers a mild stretch.

How to do it:

• Let’s get the full wheel in. While keeping your legs and core strong, slowly let go of the top of your head to rest on the mat.
• From here, drop one forearm to the floor, followed by the other.
• Crush your fingers or place your hands in a prayer position, then actively push the ground away with your forearms to raise your head off the mat again.
• As you extend your heart toward the rear of your mat, feel the stretch from your shoulders through your chest, armpits, and entire anterior body.

What are the Chakrasana’s precautions and contraindications?

When doing Chakrasana, you should be aware of the following precautions and restrictions:

• Avoid this stance if you have high blood pressure.
• We recommend avoiding this one if you have wrist or shoulder issues, such as tendonitis, because it puts a lot of tension on your wrist.
• If you’re recovering from a neck injury, sliding disc, torn ligaments, fractured bones, or any other medical condition, stay away from this yoga posture.
• Avoid this posture if you have lower back pain, carpal tunnel syndrome, shoulder issues, or instability (e.g., a history of dislocation).
• Deep backends and other postures involving considerable spine extension are generally prohibited after the second trimester of pregnancy or when you start to show because they can aggravate diastasis recti.
• If you have heart problems, stay away from them.
• You should not perform if you have a headache or diarrhea.
• Avoid it if you have a hernia.

What are the dos and don’ts for Chakrasana?

Do’s:

• Breathe rhythmically and slowly.
• Keep your neck and scapulae relaxed and comfortable.
• Keep your facial muscles relaxed and smooth.
• Keep your arms and knees extended.
• Keep a specific distance between your feet for better support and balance during the pose.
• Respect and value your body instead of forcing yourself into the pose.

DON’TS:

• To get the body into the position, expend additional energy, which could strain the arms too much.
• Try to lift the arch of your spine.
• Strain and stress on the body during the pose’s performance and/or when you enter it.

Which typical blunders should be avoided when doing Chakrasana?

Avoid these traps to get the most out of this stance without hurting yourself or straining yourself.

Hyperextending Lower Back

Your pelvis may tilt upward if your gluteus maximus (butt) muscles are overstretched, flattening your spine and hyperextending your lower back. Just strengthen your glutes; don’t overdo it.

Spreading Knees and Feet

Spreading your feet and knees apart will flatten your lower back. Consider maintaining the legs parallel by sandwiching a block between your thighs if you’re experiencing trouble with the legs parting and the feet emerging.

Conclusion

In summary, Chakrasana has numerous benefits, ranging from increased lung capacity and flexibility to stimulation of the thyroid and pituitary glands. However, safety must be the top priority when carrying out this role. To reap the advantages of this powerful posture without incurring additional risks, you need to warm up thoroughly, practice with precision, and have a trained yoga instructor watch you.

Always be mindful of your body and modify the stance to fit your comfort level. With consistent practice and the appropriate precautions, you will soon see the significant enhancements in your mental and physical health that Chakrasana provides.

FAQs

References

• Singh, S. (2024, August 14). Benefits of Chakrasana and How to Do It. Truemeds. https://www.truemeds.in/blog/benefits-chakrasana-wheel-pose
• Ezrin, S. (2021, November 11). The Benefits of Chakrasana, aka Wheel Pose. Healthline. https://www.healthline.com/health/fitness/chakrasana-benefits
• Physiotherapist, N. P.-. (2024, November 6). Chakrasana: Health Benefits, Types, Variations, and How to Perform? Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/chakrasana-yoga-position/
• Singh, S. (2024b, August 14). Benefits of Chakrasana and How to Do It. Truemeds. https://www.truemeds.in/blog/benefits-chakrasana-wheel-pose