Chakrasana, also known as the Wheel Pose, is a popular yoga posture that involves arching the back and creating a wheel-like shape with the body. It is considered an intermediate level pose and is often included in Vinyasa and Ashtanga yoga sequences.
To perform Chakrasana, one lies on their back and lifts their hips and chest off the ground, placing their hands on the floor next to their ears and straightening their arms. The pose opens up the chest, strengthens the arms and legs, and can improve spinal flexibility. It is also said to stimulate the Manipura (solar plexus) chakra, which is associated with personal power and confidence.
कन्धरस्य च द्वे द्वारे
हस्तौ च कर्णयोः समाहितौ।
तद्ग्रन्थिं शिरसो मुंज्याद्
ब्रह्मरन्ध्रं प्रच्छद्यते॥
“Kandharasya cha dve dware
Hastau cha karnayoh samaahitau
Tadgranthim shiraso munjyad
Brahmarandhram prachchhadyate”
Translation: “The two gates of the Kanda (root chakra) and the two gates of the chest should be held tightly with the hands and feet. Then, by loosening the knot of the Brahma Granthi (the energy knot located in the head), the practitioner attains the state of liberation.”
This sloka highlights the importance of properly activating and opening the chakras (energy centers) in the body through asanas like Chakrasana in order to reach higher states of consciousness and ultimately attain liberation.
Meaning of Chakrasana and Where it Came From
The word “Chakrasana” comes from two Sanskrit words: “chakra,” which means “wheel,” and “asana,” which means “pose.” Thus, Chakrasana is also known as the Wheel Pose because the body forms a wheel-like shape in the posture.
As a part of the yoga tradition, Chakrasana originated in ancient India. It is mentioned in several ancient texts, including the Hatha Yoga Pradipika and the Gheranda Samhita, which describe it as a posture that stimulates and balances the energy centers (chakras) in the body.
The posture is also associated with the Hindu deity Lord Shiva, who is often depicted performing Chakrasana. Legend has it that Lord Shiva created the posture to demonstrate his power and grace, and to symbolize the cyclical nature of life.
Today, Chakrasana is a popular posture in modern yoga classes and is practiced by people of all levels and abilities. It is known for its ability to stretch and strengthen the back, chest, arms, and legs, as well as to improve overall flexibility and balance.
When To Practice
Chakrasana, or Wheel Pose, can be practiced at any time of the day, but it is generally recommended to practice it in the morning on an empty stomach or in the evening after a gap of at least four to six hours after a meal. This is because practicing Chakrasana on a full stomach can cause discomfort and make the posture more difficult.
It is also important to warm up the body before attempting Chakrasana, as it is an intermediate-level pose that requires some level of strength and flexibility. Warming up with some simple stretches or yoga postures can help prepare the body for the pose and reduce the risk of injury.
Step by Step guide How to do Chakrasana
- Begin by lying on your back on a yoga mat with your knees bent and your feet hip-distance apart.
- Place your hands alongside your ears, fingers pointing towards your shoulders, with your elbows pointing straight up.
- Press down into your hands and feet, lifting your hips off the ground. Keep your head on the mat and let your neck relax.
- Straighten your arms and lift your chest towards the ceiling, keeping your shoulders on the mat.
- Hold the pose for a few breaths, then slowly lower your body back down to the mat, one vertebra at a time.
- Repeat the pose two or three times, gradually increasing the duration of the pose as you become more comfortable.
Some additional tips for practicing Chakrasana:
- Keep your feet parallel and hip-distance apart.
- Keep your elbows parallel to each other and shoulder-distance apart.
- Engage your core muscles to help lift your body off the ground.
- Take care not to overarch your lower back, which can cause strain or injury.
- If you have any neck or shoulder issues, you can place a folded blanket or cushion under your shoulders for support.
Common Mistakes
Here are some common mistakes to watch out for when practising Chakrasana:
- Overarching the lower back: This can strain the lower back muscles and compress the vertebrae in the lumbar spine. Instead, engage your core muscles and lift your hips up towards the ceiling, keeping your lower back in a neutral position.
- Allowing the elbows to splay outwards: This can put unnecessary strain on the shoulder joints. Instead, keep your elbows shoulder-distance apart and parallel to each other.
- Not pressing into the feet enough: Your feet should be actively pressing down into the mat to help lift your hips up. If you’re not pressing into your feet enough, you may not be able to lift your chest up very high.
- Holding your breath: It’s common to hold your breath when you’re exerting yourself, but this can make the pose more difficult and reduce its benefits. Instead, breathe deeply and steadily throughout the pose.
- Not warming up properly: Chakrasana is an intermediate-level pose that requires some level of strength and flexibility. Make sure to warm up properly with some simple stretches or yoga postures before attempting Chakrasana.
Suggested preparatory Asanas
Here are some suggested preparatory asanas that can help prepare your body for Chakrasana (Wheel Pose):
- Cobra Pose (Bhujangasana): This posture helps to stretch and strengthen the back, shoulders, and chest, which are important areas for Chakrasana.
- Bridge Pose (Setu Bandha Sarvangasana): This posture can help to strengthen the glutes, hamstrings, and lower back, which can support the backbend of Chakrasana.
- Bow Pose (Dhanurasana): This posture can help to stretch and strengthen the back and shoulders, as well as open up the chest and increase flexibility in the spine.
- Camel Pose (Ustrasana): This posture can help to open up the chest and shoulders, as well as stretch the hip flexors and quadriceps, which can help with the leg positioning in Chakrasana.
- Upward-Facing Dog Pose (Urdhva Mukha Svanasana): This posture can help to strengthen the arms and wrists, as well as open up the chest and improve spinal flexibility.
Suggested follow-up Asanas
Here are some suggested follow-up asanas that can help to stretch and release any tension in the body after practicing Chakrasana:
- Child’s Pose (Balasana): This posture can help to stretch and release tension in the back, hips, and thighs, as well as calm the mind and relieve stress.
- Forward Fold (Uttanasana): This posture can help to stretch the hamstrings, calves, and lower back, as well as improve circulation and relieve fatigue.
- Seated Forward Fold (Paschimottanasana): This posture can help to stretch the hamstrings, lower back, and shoulders, as well as calm the mind and relieve stress.
- Reclined Spinal Twist (Supta Matsyendrasana): This posture can help to release tension in the back, hips, and shoulders, as well as improve spinal flexibility and digestion.
- Savasana (Corpse Pose): This posture is a final relaxation pose that can help to release any remaining tension in the body and mind, as well as promote a sense of calm and relaxation.
Pro Tips for Beginners
- Warm up properly: As mentioned earlier, it’s important to warm up properly before attempting Chakrasana. This can help to prevent injury and make the pose more accessible. A few minutes of gentle stretching or some preparatory asanas can be helpful.
- Engage your core: Engaging your core muscles can help to support your lower back and protect it from injury. Focus on drawing your belly button in towards your spine and engaging your abdominals throughout the pose.
- Press into your feet: Pressing into your feet can help to lift your hips up towards the ceiling and increase the backbend of the pose. Focus on pressing down through your toes and the balls of your feet.
- Keep your elbows shoulder-distance apart: Keeping your elbows shoulder-distance apart can help to protect your shoulder joints and make the pose more stable. Be mindful of your elbow alignment throughout the pose.
- Use props if necessary: Using props such as blocks or a bolster can help to make the pose more accessible for beginners. For example, placing a block between your shoulder blades can help to lift your chest up higher in the pose.
- Don’t overdo it: Chakrasana is an intermediate-level pose that requires some level of strength and flexibility. Don’t push yourself too hard and only go as far as feels comfortable for you. With regular practice, you can gradually increase your strength and flexibility over time.
Remember to listen to your body and take breaks as needed. With patience and practice, you can gradually build up to Chakrasana and enjoy its many benefits.
Contraindications (Who Should Avoid)
While Chakrasana (Wheel Pose) can be a beneficial posture for many people, it is not suitable for everyone. Here are some contraindications to keep in mind:
- Back or neck injury: If you have a current or previous back or neck injury, you should avoid Chakrasana as it can exacerbate your symptoms.
- Shoulder injury: If you have a current or previous shoulder injury, you should avoid Chakrasana or modify the posture as needed.
- Wrist injury: If you have a current or previous wrist injury, you should avoid putting weight on your wrists in Chakrasana.
- High or low blood pressure: Chakrasana can increase blood flow to the head and may not be suitable for those with high or low blood pressure.
- Pregnancy: Pregnant women should avoid Chakrasana unless they have a regular practice and have been cleared by their doctor.
- Hernia: If you have a hernia, you should avoid Chakrasana or modify the posture as needed.
- Migraine: Chakrasana can trigger migraines in some people, so those with a history of migraines should be cautious.
Modifications & Variations
Here are some modifications and variations of Chakrasana (Wheel Pose) that can make the posture more accessible or challenging depending on your level of practice:
Modifications:
Block support: Placing a yoga block under your lower back can provide support and help to ease into the backbend. Start with the block on its lowest height and gradually increase as you become more comfortable.
Forearm wheel: If you have wrist or shoulder issues, practicing forearm wheel can be a good modification. Start in dolphin pose, then lift your hips up and walk your feet in until your shoulders are directly above your elbows. Hold for several breaths before releasing down.
Wall support: Practicing Chakrasana with the support of a wall can help to ease into the posture and provide stability. Stand facing a wall with your feet hip-distance apart, then walk your hands down the wall towards the floor as you lift your hips up into the pose.
Variations:
One-legged wheel: Once you’re comfortable with Chakrasana, you can try lifting one leg up towards the ceiling for an added challenge. Start in wheel pose, then lift one leg up and hold for several breaths before switching sides.
Dynamic wheel: This variation involves moving in and out of Chakrasana, using your breath to guide the movement. Inhale to lift up into the pose, then exhale to release down. Repeat for several rounds.
Bound wheel: To try this variation, interlace your fingers behind your back while in Chakrasana, then press your arms straight and lift your chest up towards the ceiling.
Precautions
Here are some precautions to keep in mind before practicing Chakrasana (Wheel Pose):
- Warm-up: It’s important to properly warm up your body before attempting Chakrasana. Practice some gentle stretches and sun salutations to prepare your body for the backbend.
- Proper alignment: To avoid strain on your back and neck, it’s important to maintain proper alignment in Chakrasana. Keep your feet hip-distance apart, your knees pointing straight ahead, and your elbows parallel to each other.
- Avoid overexertion: Don’t push yourself beyond your limits in Chakrasana. Start with a gentle backbend and gradually work your way up to a deeper expression of the posture.
- Use props: If you’re not comfortable in Chakrasana, use props such as a block or a wall to support your practice.
- Breathe: Focus on your breath while in the pose, taking slow, deep breaths to help calm your mind and relax your body.
- Release slowly: To avoid injury, release out of the pose slowly and with control, one vertebra at a time.
- Avoid if necessary: If you have any health concerns or injuries, or if you feel any pain or discomfort in Chakrasana, it’s best to avoid the pose or modify it as needed.
Remember that Chakrasana is a challenging posture that requires patience and practice. With the right precautions and preparation, you can safely and effectively practice this pose and enjoy its many benefits.
36 Health Benefits of Chakrasana
Chakrasana (Wheel Pose) is a powerful backbend that offers a range of physical and mental health benefits, including:
- Improves spine flexibility: Chakrasana is a deep backbend that stretches and strengthens the entire spine, improving spinal flexibility and mobility.
- Strengthens arms, legs, and core: The pose engages the arms, legs, and core muscles, helping to build strength and tone throughout the body.
- Stimulates the nervous system: The backbend stimulates the nervous system, promoting energy and alertness, while also calming the mind.
- Opens the chest and shoulders: Chakrasana stretches the chest and shoulders, which can help to improve posture and reduce tension in the upper body.
- Stimulates the thyroid gland: The pose can help to stimulate the thyroid gland, which is responsible for regulating metabolism and energy levels.
- Reduces stress and anxiety: Chakrasana can have a calming effect on the mind, reducing stress and anxiety, and promoting overall feelings of well-being.
- Improves digestion: The pose can help to improve digestion by stimulating the abdominal organs and promoting the flow of blood to the digestive system.
- Improves respiratory function: The backbend can help to open up the chest and improve respiratory function, promoting deeper and more effective breathing.
- Boosts energy and vitality: The pose can help to increase energy levels and overall vitality, improving your ability to tackle daily activities with focus and vigor.
- Improves circulation: Chakrasana can help to improve blood flow and circulation throughout the body, which can promote overall health and well-being.
- Enhances lung capacity: The pose can help to expand the lungs and enhance lung capacity, which can be especially beneficial for athletes and those with respiratory issues.
- Relieves back pain: Chakrasana can help to relieve tension and pain in the back, especially in the lower back, by strengthening the muscles and improving spinal alignment.
- Improves balance and coordination: The pose can help to improve balance and coordination, as it requires strength and stability in the legs and core.
- Increases confidence and self-esteem: Chakrasana can help to increase confidence and self-esteem by challenging you to push beyond your limits and achieve something that may have seemed difficult or impossible before.
- Calms the mind and reduces depression: The pose can have a calming effect on the mind, reducing feelings of depression and promoting a sense of inner peace and balance.
- Improves posture: The pose can help to improve posture by opening up the chest and shoulders and encouraging proper alignment of the spine.
- Stimulates the endocrine system: Chakrasana can stimulate the endocrine system, which is responsible for producing hormones that regulate many bodily functions, including mood, metabolism, and sexual function.
- Reduces menstrual pain and discomfort: The pose can help to reduce menstrual pain and discomfort by stimulating the pelvic area and improving blood flow to the reproductive organs.
- Improves flexibility in the hip flexors: Chakrasana can help to stretch and lengthen the hip flexors, which can be especially beneficial for people who spend a lot of time sitting or have tight hip muscles.
- Strengthens the wrists: The pose can help to strengthen the wrists, which can be beneficial for people who spend a lot of time typing or using their hands in repetitive motions.
- Can improve sexual function: The pose can help to improve sexual function by promoting blood flow to the pelvic area and stimulating the endocrine system.
- May help to reduce the risk of osteoporosis: The pose can help to improve bone density and strength, which may help to reduce the risk of osteoporosis and other bone-related conditions.
- Relieves stress and anxiety: The pose can help to relieve stress and anxiety by promoting relaxation, reducing tension in the body, and calming the mind.
- Improves digestion: Chakrasana can help to improve digestion by stimulating the digestive organs and increasing blood flow to the abdomen.
- Strengthens the legs: The pose can help to strengthen the legs, especially the quadriceps, hamstrings, and glutes, which can improve overall lower body strength and stability.
- Can improve thyroid function: Chakrasana can help to improve thyroid function by stimulating the throat area and improving blood flow to the thyroid gland.
- Improves spinal flexibility: The pose can help to improve spinal flexibility and mobility, which can reduce the risk of back pain and other spinal conditions.
- Can reduce the symptoms of asthma: The pose can help to reduce the symptoms of asthma by expanding the chest and improving lung capacity.
- Improves focus and concentration: Chakrasana can help to improve focus and concentration by requiring mental focus and presence, and by promoting a sense of calm and clarity.
- Boosts immune function: Chakrasana can boost immune function by stimulating the thymus gland, which is responsible for producing immune cells that protect against infections and diseases.
- Improves circulation: The pose can help to improve circulation by increasing blood flow to the heart, lungs, and other vital organs.
- Enhances lung capacity: Chakrasana can enhance lung capacity by expanding the chest and increasing the amount of air that can be taken in with each breath.
- Reduces back pain: The pose can help to reduce back pain by strengthening the muscles of the back and improving spinal alignment and posture.
- Can help to alleviate depression: Chakrasana can help to alleviate depression by promoting the release of endorphins, which are natural mood-boosters, and by improving overall mental and emotional well-being.
- Improves balance and coordination: The pose can help to improve balance and coordination by requiring focus, stability, and control.
- Can promote healthy weight management: Chakrasana can promote healthy weight management by burning calories and building muscle mass, which can help to improve metabolism and support weight loss efforts.
Overall, Chakrasana is a powerful pose with a wide range of physical and mental health benefits. As with any yoga pose, it’s important to approach it with caution and awareness, and to work gradually and with proper guidance to ensure safety and maximum benefits.
FAQ on Chakrasana
Q: What is Chakrasana?
A: Chakrasana is a yoga posture also known as Wheel Pose or Upward Bow Pose. It involves arching the back and lifting the entire body off the ground with the hands and feet firmly planted on the floor. It is considered an advanced posture and requires flexibility, strength, and control.
Q: What are the benefits of Chakrasana?
A: Chakrasana has numerous benefits for the body and mind. It strengthens the arms, wrists, shoulders, and legs, while also stretching the chest, back, hip flexors, and quadriceps. It can improve posture, balance, and flexibility. It also stimulates the thyroid and pituitary glands, which can have positive effects on the endocrine system and overall health.
Q: How do I prepare for Chakrasana?
A: Before attempting Chakrasana, it is important to warm up the body with other yoga postures, such as forward folds, backbends, and hip openers. It is also recommended to work on building strength and flexibility in the arms, shoulders, and spine. It is best to practice Chakrasana under the guidance of a qualified yoga teacher to ensure proper alignment and prevent injury.
Q: What are some common mistakes to avoid in Chakrasana?
A: Common mistakes in Chakrasana include over-arching the lower back, collapsing the elbows or shoulders, and lifting the hips too high. It is important to maintain a strong foundation with the hands and feet firmly planted on the floor, and engage the core muscles to support the backbend.
Q: Can anyone do Chakrasana?
A: Chakrasana is an advanced yoga posture and may not be suitable for everyone. It requires a certain level of strength, flexibility, and control, and should be approached with caution. It is important to listen to your body and work within your own limits, and to seek guidance from a qualified yoga teacher if you are unsure about your ability to perform the posture safely.
Q: Can Chakrasana help with anxiety and stress?
A: Chakrasana can be helpful in relieving stress and anxiety as it stretches and opens up the chest, which can help to release tension in the body. It can also have a calming effect on the mind and nervous system.
Q: How long should I hold Chakrasana?
A: The duration of holding Chakrasana can vary depending on the individual’s strength and flexibility. It is recommended to hold the posture for at least 10-15 seconds and gradually increase the time as you become more comfortable with the posture.
Q: What are some variations of Chakrasana?
A: There are several variations of Chakrasana, including one-legged wheel pose, supported wheel pose using props such as blocks or bolsters, and rolling wheel pose where you roll back and forth in the posture.
Q: Can Chakrasana help with back pain?
A: Chakrasana can help with back pain as it stretches and strengthens the muscles of the back and spine. However, it is important to approach the posture slowly and cautiously and to work within your own limits to prevent injury.
Q: Can Chakrasana help with digestion?
A: Chakrasana can help with digestion as it can stimulate the digestive system and help to relieve constipation and other digestive issues. It can also help to tone the abdominal muscles, which can aid in digestion.
Q: Can Chakrasana help with menstrual cramps?
A: Chakrasana can help with menstrual cramps as it can stretch and open up the abdomen, which can relieve tension and cramping. However, it is important to avoid the posture during menstruation if it causes discomfort or pain.
Q: Can Chakrasana improve posture?
A: Yes, Chakrasana can improve posture as it strengthens the muscles of the back and spine, which can help to correct postural imbalances. It can also help to stretch and open up the chest, which can improve overall posture and breathing.
Q: Is it safe to do Chakrasana during pregnancy?
A: Chakrasana is generally not recommended during pregnancy, particularly in the second and third trimesters, as it involves a deep backbend and can put pressure on the abdomen. It is important to consult with a qualified prenatal yoga teacher before attempting any yoga postures during pregnancy.
Q: Can Chakrasana help with insomnia?
A: Chakrasana can be helpful in relieving insomnia as it can have a calming effect on the mind and nervous system. It can also help to release tension and stress in the body, which can contribute to better sleep.
Q: How often should I practice Chakrasana?
A: The frequency of practicing Chakrasana can vary depending on the individual’s goals and level of experience. It is generally recommended to practice the posture regularly, perhaps a few times a week, under the guidance of a qualified yoga teacher to ensure proper alignment and prevent injury.
Q: Is Chakrasana a beginner or advanced yoga posture?
A: Chakrasana is considered an advanced yoga posture due to the strength, flexibility, and control required to perform the posture safely and effectively. It is important to work on building up to Chakrasana gradually and under the guidance of a qualified yoga teacher.
Q: Can Chakrasana help with respiratory issues?
A: Chakrasana can help with respiratory issues as it can open up the chest and improve lung capacity. It can also help to strengthen the respiratory muscles, which can aid in breathing.
Q: Can Chakrasana help with menstrual irregularities?
A: Chakrasana can help with menstrual irregularities as it can stimulate the reproductive organs and improve circulation to the pelvic region. However, it is important to avoid the posture during menstruation if it causes discomfort or pain.
Q: What should I do if I feel pain while practicing Chakrasana?
A: If you feel pain while practicing Chakrasana, it is important to come out of the posture slowly and safely and to avoid the posture if it continues to cause discomfort. It is important to listen to your body and work within your own limits to prevent injury.
Q: Can Chakrasana improve overall fitness?
A: Yes, Chakrasana can improve overall fitness as it can strengthen and stretch the muscles of the arms, shoulders, back, and legs. It can also improve balance, flexibility, and coordination. However, it is important to approach the posture gradually and under the guidance of a qualified yoga teacher to ensure proper alignment and prevent injury.
Q: Can Chakrasana help with depression?
A: Chakrasana can be helpful in relieving depression as it can have a calming and uplifting effect on the mind and emotions. It can also help to release tension and stress in the body, which can contribute to improved mental and emotional well-being.
Q: Can Chakrasana be practiced by people with a back injury?
A: Chakrasana is generally not recommended for people with a back injury as it involves a deep backbend and can put pressure on the spine. However, modified versions of the posture may be possible under the guidance of a qualified yoga teacher.
Q: Can Chakrasana help with sciatica?
A: Chakrasana can help with sciatica as it can stretch and strengthen the muscles of the back, hips, and legs, which can alleviate pressure on the sciatic nerve. However, it is important to approach the posture cautiously and under the guidance of a qualified yoga teacher to prevent aggravating the condition.
Q: What are some preparatory poses for Chakrasana?
A: Some preparatory poses for Chakrasana include Cobra Pose (Bhujangasana), Upward Facing Dog (Urdhva Mukha Svanasana), and Bridge Pose (Setu Bandha Sarvangasana).
Q: Can Chakrasana be practiced by people with high blood pressure?
A: Chakrasana should be avoided by people with high blood pressure or heart problems, as it can increase blood pressure and heart rate. It is important to consult with a qualified yoga teacher before attempting any yoga postures if you have a medical condition.
If you are new to yoga or have any health concerns, it is always recommended to consult with a qualified yoga instructor or healthcare professional before attempting Chakrasana or any other yoga posture. They can help ensure that you are practicing safely and can provide modifications or adjustments to make the pose more accessible.
