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

Baddha Padmasan or Bounded Lotus pose - Steps and Benefits

Baddha Padmasan is an advance step of Padmasan, in which basic asana is Padmasan and we have to do some more steps sitting over Padmasan. In Sanskrit language, Baddha means bounded and Padmasan means Lotus pose. This pose have some additional benefits than Padmasan as we do some additional steps after sitting over the Padmasan. We are going to learn Steps and Benefits of Baddha Padmasan.

Steps of Baddha Padmasan (Bounded Lotus pose) - Step 1 (Padmasan) –
Sit down on the floor and relax. Make your body feel comfortable.
Now, stretch your legs out in front and keep your back (bone) straight and erect.
Bend right knee and place it on your left thigh, then bend your left knee and keep it on your right thigh.
Keep your head straight and your spine erect.
Keep your breathing simple and normal.
Now, repeat the same process for another leg on top i.e. First bend you left knee and then right.

Step 2 (Baddha Padmasan)
Now, cross your hands in your back in such an order that your left hand …

Ardha Matsyendrasan or Half Spinal Twist Pose - Steps and Benefits

Ardha Matsyendrasan (Half Lord of the Fishes Pose or Half Spinal Twist Pose) is an alternative asana (pose) for Matsyendrasan (Lord of the Fishes Pose). Matsyendrasan(Lord of the Fishes Pose) was introduced by Yogi Matsyendra Nath. But, it is difficult to achieve the complete position of Matsyendrasan. So Indian yogis discovered Ardh Matsyendrasan which is easier than Matsyendrasan and have almost same benefits that of Matsyendrasan.
In other asanas like Halasan, Paschimottanasana, we get a bend to back bone from back/front side, but in Ardha Matsyendrasan, our back bone turns in vertical axis.

You might like our post How to do Gomukhasana or Cow Face Pose Steps of Ardha Matsyendrasan (Half Lord of the Fishes Pose or Half Spinal Twist Pose) - Sit down with the stretched legs in front of you. Keep both the legs touched to each other and the spine erect.
Bend left leg and keep the heal of the same, beside the right leg's hip.
Take the right leg over the left knee and place it beyo…

Shavasan or Corpse Pose - Steps and Benefits

Shavasan means Corpse Pose. In Sanskrit language, Shava means Corpse. This asana should be done at the end after doing all daily yoga poses. The aim behind this asana is to relax the body after getting the heavy stretch to the body of practitioner after doing yoga. We are going to learn Steps and Benefits of Shavasan or Corpse Pose.
The importance of relaxation of the body is well defined in the medial science, but it was actually in practise by Hindu yogis since ancient time.

Steps of Shavasan (Corpse Pose) - Lie down on the back and relax your body.
Keep some distance in the legs and keep arms to both the sides of the body. Don’t bend or stretch any fingers of arms and legs. Keep them relaxed.
Then, turn your neck to either left or to right direction but don’t give any stretch, just keep it relaxed.
Now, close your eyes half or fully and concentrate on your breath. Keep breathing normal.
Try to calm your mind slowly and clear your mind of thoughts.
When your mind will actually ge…