How to Do Chakrasana?

a woman doing chakrasana


The name “Chakrasana” itself comes from the Sanskrit words called “Chakra” which means wheel while the meaning of "Asana" is the seat. So Chakrasana or to say the wheel pose is bending in backward yoga asana. As a word of chakra in the Sanskrit language means wheel. 

When you do a wheel pose, the final position looks like a wheel, hence the name was given to it. It actually gives great flexibility to your spine. It is called Chakrasana as in performing it your body takes almost a semi-circular posture like a wheel while performing this asana.

As it has been said in many ancient texts that doing yoga is actually an excellent way to capture multiple health benefits and a calm and peaceful mind. These different yoga poses help people to overcome their lifestyle loopholes and become fit, improve their flexibility, build ultimate muscle strength, a perfect posture, support your spine and many more. These amazing and effective health benefits encourage many people to adopt yoga in their lifestyles. 

There are many different yoga poses or asanas but above all Chakrasana gained much recognition among the masses because of its surprisingly effective health benefits. Chakrasana is also known by the name of Urdhva Dhanurasana. Chakrasana benefits include making your spine much more postured with greater strength and flexibility.  Also In gymnastics and acrobatics, you can find Chakrasana and Ardha Chakrasana to make a strong back and this position is known by the name as a back bridge in those sports.

How to Get Chakrasana /Wheel Pose Right?

If you are practising yoga poses regularly for a certain period of time, you can jump to Chakrasana directly without hesitation. But in case you are just a beginner, you are kindly advised to start from Setu Bandhasana which certainly acts as a bridge for many of the beginners to perform Chakrasana in a better and safe way.

Setu Bandhasana 

We will start yoga asanas with Setu Bandhasana. For doing this keep your feet at the width of the hip and lie down comfortably on your spine and the arms by the side of your body. With a deep inhalation, lift your lower back and hip off the floor and slowly take it down with every exhalation you do and then take 8-10 deep breaths. 

Now, bring back your heels to close them backwards and work on bringing down your shoulder blades quite closer. You can also perform Setu Bandhasana by using a block by placing it right under your sacrum. Now hold your breath there for at least ten seconds and now you can directly move for Chakrasana. 

How to do Chakrasana?

  • Firstly lie down comfortably on your back with hands-on your side.
  • Now bend your knees properly and keep your heels apart for about one foot.
  • Now, you can raise your hands and bring them back easily to the side of your ears. You can also place your palms on the floor with your fingers pointing towards the shoulders.
  • Lift your body up by having proper support of your palm and your feet.
  • You can now slightly rotate your head to keep in mind the safety of your movement so that now your gaze is truly pointed towards your floor.
  • Now stretch your shoulders and thighs. In this last position, your body looks quite similar to the arch which is as similar as a wheel.
  • Based on your capacity you can maintain this pose.
  • In order to get back to the normal position, you can lower down the body slowly till it comes back to the ground. Now straighten up your both legs. Your hands also go back to the normal position to the sides.
  • You can also follow this Chakrasana pose with other forward bending positions in order to release the pressure due to the backbend.

Breathing Techniques Followed During Chakrasana Asana

You should breathe in as you raise your body to do the Chakrasana position, and you must breath-out as you come down while bending your legs and arms slowly, bend your chin properly towards your chest, now very gently release down your shoulders, buttocks, waist, and the head onto the ground. At last, now you can breathe and relax properly.


It is your individual capacity or the requirement to be followed in doing this pose. You can do Chakrasana pose for at least 30 seconds for up to 3 minutes.

Chakrasana Benefits

  • It strengthens your kidney, liver and pancreas.
  • Excellent for your heart.
  • Good for asthma, infertility, and osteoporosis.
  • Wheel Pose strengthens arms, hands, shoulders,  wrists, and legs.
  • It stretches the chest and lungs
  • Strengthen up your arms and the wrists, buttocks, legs, spine and abdomen.
  • Stimulates your pituitary and the thyroid glands.
  • Increases your energy level and counteracts depression.

Take Away

  • Though there are many benefits of yoga but still avoid trying this yoga pose in case of a back injury.
  • If you are suffering from a heart problem, then do not try this.
  • Headache, Diarrhea, and carpal tunnel syndrome.
  • High or low blood pressure.
  • Avoid this in case of any cardiac or spinal problems.
  • Do not do this in case you are suffering from a hernia.

Yoga asanas like the Chakrasana, even though they seem very basic in performing but actually very challenging. But if it is done properly and regularly, it not only  increases your back strength but also makes you more fearless, compassionate, and happy.