Chakrasana – Let’s get flexible

What is Chakrasana?

chakra = wheel and asana = pose

The Chakrasana, or the wheel pose, is so-called because the body forms the shape of a wheel when in this posture.

PS: At times, it is also known by its alternative Sanskrit name, urdhva dhanurasana, which means upward-facing bow pose.

With this small introduction, let us move on to the steps involved in this asana.

Instructions for Chakrasana

Here is how you can include this pose in your everyday yoga routine.

  1. Simply lay down on your back with your legs apart,  bend your knees and place your feet on the ground close to your body.
  2. Now, bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder-width apart.
  3. Now press on to your hands and lift the upper part of your body over the mat. 
  4. Rest the crown of your head lightly on the ground.
    Great! You are imagining it right!
  5. Press into your feet and lift your legs, pelvis, and abdomen off the mat. Do this while activating your inner thigh muscles.
  6. Ensure that you are bringing more weight to your palms.
  7. Let your head hang in a stable and neutral position. 
  8. Hold the pose for 5-10 seconds. 
  9. To exit the posture, slowly lower your arms and legs and bring your spine back onto the mat vertebrae by vertebrae.

You can also find the detailed instructions in the following video made by Yog4Lyf Yoga Instructor, Mr Rahul:

Wheel pose / Chakrasana | How to do | Yoga for Flexibility | Yog4Lyf


Great, you have learned an amazing yoga pose which is extremely beneficial for you. Let’s not keep it a secret. Here are the benefits:

  • Chakrasana strengthens the liver, pancreas, and kidneys.
  • The chest expands and the lungs get more oxygen – this makes the pose especially beneficial for asthma patients
  • This asana helps to strengthen the back and increases the elasticity of the spine
  • It enhances the purification and circulation of blood
  • It is good for infertility and osteoporosis
  • It builds stamina
  • Works on Thyroid glands


Here are some precautions you need to take while doing this pose:

  • Avoid it in case of back injury
  • Pregnant women should not perform this asana.
  • Chakrasana is also contraindicated for elbow pains, slip disc, vertigo, diarrhea hernia, low blood pressure, and heart problems.
  • People having carpal tunnel syndrome or tendonitis of the wrists must not practice Chakrasana.
  • Do not attempt this asana if you are suffering from a neck injury or shoulder impingement.


So, heya peeps! How did you find this post, err pose! Share with your friends and family to encourage them into doing a healthy task.

Happy Yogaing!

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