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February 23, 2023

Chakrasana Benefits and How to Do it

Are you considering deepening your yoga practice and exploring the path of a yoga teacher? If so, you've likely come across the transformative pose known as Chakrasana, or the Wheel Pose. In this article, we will dive into the world of yoga teacher training and explore the incredible benefits that Chakrasana can bring to both aspiring teachers and seasoned practitioners. Get ready to unlock your potential and discover the wonders of Chakrasana on your journey to becoming a certified yoga teacher.

Chakrasana is a traditional intense back bending posture, in chakrasana chakra refers to the wheel and asana means posture. Chakrasana also known as urdhva dhanur asana (upward bow pose). This is an advanced posture so proper preparation or doing chakrasana step by step is very important in order to avoid injuries and get all the benefits.

How to do Chakrasana (Wheel Pose)

  1. Start the asana with laying down on your back
  2. Bend your arms and place your palms next to your ears with fingers pointing towards shoulders
  3. Make sure you are keeping your palms flat on the mat with fingers spreading and elbows parallel to each other
  4. The very next step is bending the knees and bringing the heels close to hips while placing the feet flat on the met
  5. Then with inhale you press your palms and feet down on the met and with the strength of your arms, legs, core and spine you lift your hips and chest up and come for the posture
  6. In order to do this asana properly you need good flexibility with your shoulders, spine and thigs as well as good strength also with same body parts
  7. When you are in the posture so you first focus on straightening your arms with the help of your flexible shoulders
  8. Afterwards you need to concentrate on opening your chest more and lifting the hips up to the selling as much as you can
  9. And finally you try to straighten your legs and come for the proper chakrasana (wheel pose)
  10. Aftet staying there for 8 to 10 breaths, start bending your elbows and at the same time tuck your chin to the collar bone and slowly release your upper back,lower back and you hips on the met for coming out of the asana

Also check the benefits of Chakrasana here in detail

Benefits of Chakrasana (Wheel Pose)

  1. This asana is very good for rounded shoulders people, helps them to open the chest and make shoulders flexible
  2. Chakrasana helps to improve overall flexibility and strength of shoulders, spine and thighs
  3. This posture is very good for abdominal muscle flexibility, helps to open the chest and improves breathing
  4. Chakrasana is very beneficial for the heart and throat chakra
  5. This posture is very good for people suffering from diabetes and also helps to reduce belly fat
  6. Chakrasana is very good for reducing anxiety, stress and helps to improve immunity
  7. As this is a back bending posture,it also helps to remove stiffness and tension from the lower back and improves flexibility with the hip flexors
  8. Chakrasana is very beneficial for those people who have thyroid disorders


  1. Chakrasana is a intense back bending posture, if you have spinal or shoulder injury so avoid the pose
  2. If you feel pain, tension in your wrists or have injury you need to avoid this posture
  3. People with high or low blood pressure should avoid chakrasana
  4. During pregnancy women should avoid chakrasana
  5. People suffering with carpal tunnel syndrome should avoid this asana

Follow up Asanas or Counter Poses

  1. Balasana (child pose)
  2. Ardha matsyendrasana ( half lord of the fish pose)
  3. Supta matsyendrasana (recline spinal twist)
  4. Padha hastha asana (hand to feet pose)
  5. Paschimottanasan (seated forward bend pose