Chakrasana / Wheel Pose

Sanskrit Name: चक्रासन (Chakrāsana)

English Name: Wheel Pose

Pronunciation: CHUH-krah-sah-nah

Steps to Perform Chakrasana

1. Lie down on your back in Shavasana (Corpse Pose).
2. Bend your knees and place your feet flat on the floor, hip-width apart, close to your buttocks.
3. Place your palms beside your head, fingers pointing toward your shoulders, elbows bent.
4. Press firmly into your palms and feet as you lift your hips and chest upward.
5. Straighten your arms and legs as much as possible, bringing your body into an arch like a wheel.
6. Keep your neck relaxed, allowing the head to hang naturally.
7. Hold the pose for 5–30 seconds while breathing deeply. Gradually increase the duration with practice.
8. To release, slowly bend your elbows and knees, lowering your back gently to the floor.

Benefits

• Strengthens the Body: Builds power in the arms, legs, abdomen, and spine.
• Improves Flexibility: Deep backbend that stretches the chest, shoulders, and hip flexors.
• Energizes the Mind: Invigorates the nervous system and combats fatigue.
• Opens the Heart: Expands the chest and lungs, improving respiratory health.
• Stimulates Organs: Activates the digestive, endocrine, and reproductive systems.
• Emotional Upliftment: Promotes feelings of openness, courage, and vitality.

Things to Keep in Mind

• Warm up with preparatory backbends before attempting.
• Do not rush into the pose; rise slowly and with awareness.
• Keep your feet parallel and avoid splaying them outward.
• Engage your core and thighs to protect your lower back.
• Exit the pose gently to prevent strain.

Variations and Modifications

• Beginner Support: Place a yoga block under your hands for extra lift.
• One-Legged Wheel (Eka Pada Chakrasana): Lift one leg at a time for advanced strength and balance.
• Wall Support: Practice lifting against a wall for stability and confidence.
• Bridge Pose (Setu Bandhasana): A gentler variation that prepares you for full Chakrasana.

Contraindications

• Avoid if you have wrist, shoulder, or back injuries.
• Not suitable during pregnancy.
• Be cautious if you have high blood pressure, heart issues, or vertigo.
• Skip if suffering from severe headaches or recent surgeries.

Preparatory and Follow-Up Poses

• Preparatory Poses: Setu Bandhasana (Bridge Pose), Bhujangasana (Cobra Pose), Ustrasana (Camel Pose).
• Follow-Up Poses: Supta Baddha Konasana (Reclined Bound Angle Pose), Paschimottanasana (Seated Forward Bend), Balasana (Child’s Pose).

Energetic and Symbolic Aspects

• Chakra Activation: Stimulates the Anahata (Heart Chakra) and Vishuddha (Throat Chakra), fostering love, communication, and self-expression.
• Symbolism: Resembles a wheel, symbolizing the continuous flow of life and energy. Represents expansion, openness, and breaking free from limitations.