Skip to main content

Chakrasana or Wheel pose - steps and benefits

Chakrasana or wheel pose is a back bend asana/pose that needs some extra strength to do. It is also called as Urdhva Dhanurasana means Upward Bow pose. In this post, we will learn how to do Chakrasana or wheel pose. To know about Dhanurasana, please read our post How to do Dhanurasana.

Chakrasana or Wheel pose - steps and benefits

Steps of Chakrasana or wheel pose -

1. Lie flat on your back on the floor. You may bend your knees so that the soles of your feet are on the floor and closer to your buttocks. Make sure that your feet are hip-width apart.
2. Your hands must be placed behind your shoulders, ensuring your fingers are opened up and pointed towards your shoulders.
3. Once you feel comfortable in this stance, balance your weight on your limbs. Then, press your feet and palms, and lift your entire body off the floor. Let your head hang gently. Your neck should be long.
4. Make sure you breathe comfortably. Take slow, deep breaths.
5. Hold the pose for a minute, or as long as you are comfortable. Then, release by bending your arms and legs, and gently lowering your back on the ground. Lie down in Shavasana for a few minutes before you resume normal activity or continue with your workout.

Precautions to take before doing Chakrasana or wheel pose -

1. It should be practised only with an empty stomach or 3-4 hours after having food.
2. Keep breathing normal while doing this asana.
3. It is little difficult to do this pose. So, don't press yourself to get position if not feeling comfortable. Do it only till you feel comfortable.
4. Take doctors advice before starting to do this asana.
5. People having back, neck or any type of injury should avoid this asana.
Beginner – Do it for 5-6 seconds and 1 repetition (increase time by 1-2 seconds every week).
Intermediate – Do it for 10-12 seconds and 1 repetition (increase time by 1-2 seconds every week).
Regular – Do it for 1-2 minutes and 1 repetition.

Benefits of Chakrasana or wheel pose -

1. It gives a good stretch to Neck, Stomach and Thigh muscles which ultimately strengthens them.
2. It also gives flexibility to buttock, waist, backbone, back muscles etc.
3. It strengthens legs and arms.
4. It increases blood circulation of backbone.
5. It is good for the health of thyroid glands as it creates good pressure on it.
6. It increases flexibility of whole body muscles.

We have learnt about how to do Chakrasana or wheel pose. If you like this post please share it with your friends and on facebook, twitter or Google+.

Popular posts from this blog

सिद्धासन माहिती आणि फायदे मराठी मध्ये 

मनाची एकाग्रता ही बुद्धीचं काम करणाऱ्या लोकांसाठी अतिशय महत्वाची असते. विद्यार्थ्यांसाठी, खेळाडूंसाठी किंवा असं कुठलाही काम ज्यात अतिशय एकाग्र होण्याची गरज लागते अशा सर्व लोकांसाठी सिद्धासन हे अतिशय उपयुक्त आणि सोपं आसन आहे. योगाभ्यास करण्यासाठी सुद्धा मनाची एकाग्रता लागते म्हणूनच इतर सर्व आसनांच्या आधी हे आसन केलं जातं ज्यामुळे पुढील आसनांचा अभ्यास एकाग्रतेने होऊ शकेल. सिद्धासन म्हणजे काय? सिद्धासन म्हणजे सिद्ध लोकांचे आसन किंवा आसनांचा अभ्यास करायला सिद्ध करणारे आसन. या आसनाचा नियमित अभ्यास करणाऱ्यां लोकांमध्ये आपल्या मनावर खूप चांगल्या प्रकारे ताबा ठेवण्याची क्षमता असते. ज्यांना एखादी सिद्धी मिळवायची आहे म्हणजे एखादं ध्येय गाठायचं आहे अशा लोकांसाठी सिद्धासन हे अतिशय उपयोगी आहे. सिद्धासन हे मुख्यत्वे मानसिक एकाग्रतेसाठी उपयोगी पडते. तसेच कुठल्याही प्रकारचे श्वसनाचे व्यायाम अथवा ध्यान करताना सर्वात सहज अणि सोपे आसन म्हणून याचा निश्चित उपयोग होतो. माणसाच्या मनाचे शत्रु समजले जातात ते षडरिपु म्हणजे ...

Pranasana - Steps and Benefits

You might like our post How to do Shalabhasan or Grasshopper pose Pranasana Steps - Sit upright on the ground and relax yourself. Now, keep your legs straight in front of you. Bend the left knee and keep the left foot on the right thigh. Bend the right knee bringing the sole of the right foot to the ground in line with the left knee. Now, try to keep right arm on some distance (as much as possible) from the body but that arm should be below the right knee. Keep left arm near the body for support. This is Pranasana. This should be done from other side also to keep the balance of the exercise. Precautions to take before doing Pranasana - Do this asana with an empty stomach. Don’t eat anything 3-4 hours before doing this asana. Don’t do it forcefully. Do it, till you fill comfortable otherwise it will harm you. Take doctors advice before starting to do this asana. Weak people should do it very carefully. Do this pose in the morning. Beginner – Do it for 5-6 seconds ...

Gomukhasana or Cow Face Pose - Steps and Benefits

Indian Yoga has many asanas/poses which gives really unpredictable but positive results. This is another next level of asana or a position. When we complete the position of Gomukhasana, it looks like a Cow Face, so that it is called Gomukhasana or Cow Face Pose. You might like our post How to do Ardha Matsyendrasan or Half Spinal Twist Pose Steps of Gomukhasana or Cow Face Pose - Sit on the ground with stretched legs in front of you. Keep your back strait and erect. Now slowly bend your left leg, and place it under your right buttock. Then bend your right leg and place it over your left thigh. Keep your both knees close together as they are stacked one on top of the other. Now, slowly fold your left arm and place it behind your back. Take your right arm over your right shoulder, and stretch it as much as you can until it holds your left hand. Initially, it will be little difficult to do this. But after some days of practise, you will be able to do it. Keep the trunk...