Chakrasana pose or wheel pose is also known as Urdhva Dhanurasana, where urdhva means raised, and dhanur means bow collectively raised bow pose. It is an intricate pose involving an advanced backbend which opens up your chest, shoulders and hips. It is a high-spirited pose with profuse benefits that require a lot of flexibility, strength and stability.
The pose belongs to the Hata Pradipika yoga asana series. It has many modified versions designed to cater to different flexibility levels, from beginner to advanced, which we will discuss further.
In this blog, we will understand how to do Chakrasana. Besides that, we will learn about it’s benefits and different variations.
How to do Chakrasana? Step-by-Step Guide
This pose requires you to form a rainbow structure. However, you need to go by the pose stepwise. Let’s see how to do Chakrasana properly to get its benefits to the fullest.
1. Lie on your back with your knees bent and feet wide apart, flat on the floor, at a comfortable distance, such that your feet are accessible to your hands when extended.
2. Now, keep your arms by your side palm facing the floor. And prepare your body for the pose.
3. Slowly raise your arms extended to the ceiling, now bend your elbow, and flip your palms, placing them near your shoulder and your fingers pointing towards your feet.
4. Inhale as you press your palm and feet firmly onto the ground. Now, carefully lift your hip off the shoulder, keeping the crown of your head on the floor.
5. Exhale and lift your torso and hip slightly higher, straightening your arms and legs as much as possible and distributing your weight equally on your palms and feet.
6. Tilt your head as feasible without forcing. Try to be there for five breaths.
7. Now, gently come out of the pose by bringing your head to the neutral position and getting your upper and lower body onto the floor by bending your arms and knees.
8. Before repeating, relax your body in savasana(corpse pose) and then go for repetition or the next asana.
By following the discussed steps precisely, you can see your overall health improve with progressive practice.
Chakrasana Benefits You Should Know About
Like any yoga asana, the urdhva dhanurasana has numerous advantages beyond just spine flexibility, so let’s discuss the benefits of Chakrasana.
Improves Flexibility and Balance
With the rigorous back bend and lengthening of the body, this pose helps improve spinal flexibility with regular practice. This pose involves muscle synchronisation of various muscles like arms, legs, core and back muscles which helps in improving coordination, translating into better balance.
Improves Strength
Engaging the core muscles, this wheel pose helps build strength in the arms, legs, shoulders and abdominal muscles. Practising this pose regularly contributes towards enhanced muscle endurance, a healthy spine and strong bone density.
Improves Posture
Like any other spine extension pose, Chakrasana also helps improve posture by encouraging proper spine alignment, which is countered by poor posture and prolonged sitting. Hence, it helps maintain the natural curve of your spine, which contributes to combating back pain.
Organ Stimulation
The wheel pose helps to stimulate abdominal organs, enhancing the digestion process by relieving issues like acidity, gas, bloating, and constipation, and enhancing the appetite. Apart from this, wheel pose is also known for stimulating the nervous system. Further, this asana is also known to be effective in reducing blood pressure and cholesterol, promoting cardiovascular health.
Enhances Blood Flow
The engagement of the entire body during this asana helps to provide rich oxygenated blood throughout the body from head to toe, encouraging blood flow. Proper blood flow helps in the overall improvement of body functions. As it improves blood flow, Chakrasana is also known for its beauty benefits like glowing skin and healthy hair because of enhanced blood flow in the scalp and face region.
Boosts Mood
The urdhva dhanurasana releases endorphins and serotonin, the neurotransmitters that promote relaxation and happiness. The Chakrasana helps overcome fear and constraints, leading to positivity and collectively striving for better mental and emotional health. A positive mind tends to resist anxiety and depression.
Ardha Chakrasana
Ardha Chakrasana is also popular as the half-wheel pose, which is a modified version of the Chakrasana specifically meant for beginners as the original pose requires a lot of elasticity and strength. Let’s check out the steps.
1. First, stand with your spine straight, arms by your side, and feet slightly wide apart, balancing your weight equally on both.
2. Breathe in and extend your arms to the ceiling, palms facing each other. Or you can also place your arms on your butt muscles.
3. Now, breathe out gently, bend backwards, and push your buttocks forward, stretching your lower abdomen.
4. Slowly try to drop your neck down with your chest facing the ceiling.
5. Try to stay in the position for 5-6 breaths.
6. Lastly, come back to the normal position.
The Ardha Chakrasana is a starter-level yoga asana with a myriad of benefits, including strengthening the spine, shoulder, and chest, increasing stability, and fostering the mind by reducing stress and anxiety. Therefore, it can be called a complete package.
Kati Chakrasana
Kati Chakrasana also known as Standing Spinal Twist. It involves rotation of the waist which gives a good stretch to the spine and waist particularly. This pose strengthens muscles around the waist and spine. Here are the steps.
1. Stand straight vertically, with your feet hip-width apart, neck and shoulders aligned, and arm by your side.
2. Inhale while raising your arms in front, parallel to the ground, palms facing each other, and fingers spread wide.
3. Exhale and slowly turn your upper body towards your right side from your waist, maintaining the distance between your palms.
4. Try to maintain the position for a few breaths.
5. Breathe in and come back to the starting position.
6. Breathe out and repeat the pose on your left side.
7. You can repeat this pose a few times, then relax by bringing your hands down.
The standing spinal twist pose enhances spine elasticity, improves digestion by relieving constipation, strengthens the core muscles, particularly in the waist region, corrects the body posture, and relieves back pain. Furthermore, dynamic movement rejuvenates the complete body, elevating overall energy. The Kati Chakrasana is an easy pose and can be performed by anyone without any prior practice.
Purna Chakrasana
Purna Chakrasana or full wheel pose is an advanced form of Chakrasana where practitioners extend the pose by touching their feet, forming a complete wheel-like structure. Let’s check out the steps.
1. Lie on your back with your knees bent, feet firm on the floor, arms by your side, and palms facing the ground.
2. Now, slowly flip your palms, placing them near your shoulder by folding your elbows and putting your fingers facing your toes.
3. Press your feet and arms on the floor to engage your core muscles.
4. Inhale and lift your hips, raising your chest and back, making an arch.
5. Try straightening your arms and legs as much as you can, but do not force.
6. Now, carefully try to bring your palms closer to your feet. Or touch your feet if you can.
7. Breathe deeply while being in the pose for a few breaths.
8. To come out, gently move your palm away from your feet and bring your torso and hips back on the floor to the resting pose.
The Purna Chakrasana is a little more complicated and advanced pose than the regular Chakrasana pose, it requires a lot of practice to establish this pose, hence it is advised to perform only when you are well-versed or under the guidance of a professional yoga tutor.
Book a free demo with FlexifyMe to figure out what yoga asanas can provide you with the maximum benefits.
Conclusion
The Chakrasana is a zestful pose with an advanced backbend that has numerous perks, including physical, psychological, and spiritual wellness. This pose has variations like Ardha Chakrasana, Kati Chakrasana, and Purna Chakrasana, the first two being a more straightforward version and the last one a more advanced version of this wheel pose. You can incorporate these modifications according to your level of flexibility and strength. By embracing this powerful pose, one can experience a significant transformation, embarking toward a peaceful, healthy, and spiritual life.
