Chakrasana
Method of Performing Chakrasana (Wheel Pose)
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01
Lie flat on your back with your legs straight. Bend your knees and bring your heels close to your hips. -
02
Gently raise and lower your lower back, chest, and hips 3–4 times to prepare the body. -
03
Bring your hands beside your shoulders, with your fingers pointing towards your shoulders. Place your palms firmly on the floor. -
04
Inhale and, pressing firmly through your hands and feet, lift your lower back, chest, and hips upward. -
05
Allow your head to relax gently, try to straighten your elbows, and lift your body upward, forming an arch like a bow. -
06
Hold the position comfortably while breathing normally. -
07
Exhale and slowly lower your back and body to the floor. Return to Shavasana (Corpse Pose) and relax.
Benefits of Chakrasana
- Makes the spine more flexible and helps strengthen the back.
- Provides a strong stretching effect to the chest, abdomen, shoulders, arms, and legs.
- Strengthens the arms, legs, abdomen, wrists, and shoulders.
- Helps improve respiratory capacity and promotes better functioning of the lungs.
- May help improve overall energy and vitality by stimulating the adrenal region.
- May be beneficial as part of a yoga-based lifestyle programme for diabetes, lower-back discomfort, digestive problems, and excess body fat.
- May also be supportive for people with certain respiratory conditions, including asthma, and thyroid-related disorders when practiced appropriately and under proper guidance.
Contraindications / Precautions
Chakrasana should not be practiced without appropriate medical and expert guidance by people with:
- Heart disease or uncontrolled/high blood pressure
- Hernia
- Significant neck problems or cervical spine disorders
- Pregnancy
It should be learned gradually under the guidance of a qualified yoga instructor, particularly for beginners or people with existing health conditions.
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