Chakrasana, also known as the Wheel Pose, is an energizing backbend that is often included in yoga practices for its numerous benefits. This asana is named for its resemblance to a wheel or circle when viewed from the side. In Sanskrit, "Chakra" means "wheel," and "asana" means "pose" or "posture," reflecting the circular shape the body takes on during the pose. Chakrasana is known for its ability to stretch and strengthen the spine, arms, and legs, while also opening up the chest and lungs.

To perform Chakrasana, one begins by lying flat on the back with the feet hip-width apart and close to the sitting bones. The hands are placed on the floor beside the head with the fingers pointing towards the shoulders. Pressing firmly into the hands and feet, the practitioner lifts the body up, forming an arch with the spine and allowing the head to hang gently, thus resembling a wheel.

This posture is renowned for enhancing flexibility and mobility in the spine, which can counteract the stiffness caused by prolonged sitting or standing. It stimulates the cardiovascular system, increases energy levels, and can improve breathing capacity by expanding the chest and lungs. Additionally, Chakrasana is believed to stimulate the thyroid and pituitary glands, aiding in the regulation of hormonal functions.

Chakrasana is not only beneficial physically but also mentally and emotionally. It is said to invigorate the mind, alleviate mild depression, and create a sense of exhilaration. However, it is advised that individuals with back injuries, high or low blood pressure, or headaches consult a healthcare provider before attempting this pose. With regular practice, Chakrasana can be a transformative experience, promoting an overall sense of well-being and vitality.



Benefits:
Innumerable benefits could be achieved with a regular and proper practice of Urdhva Dhanurasan. It keeps the spine and limbs very strong and flexible, even in old age. It tones and soothes the nerves and improves the circulation of blood in the whole body. It improves digestion and helps relieve constipation, gas, flatulence, piles, and fistula. Intense and full opening in the rib cage tones the entire chest, improving lung capacity. The sense organs, i.e., the skin, sense of smell, voice, hearing, and eyesight are all improved. Circulation to the brain improves. The whole body and mind benefit immensely from this great posture. Intelligence, calmness, memory, attentiveness, willpower, and concentration are developed.

• Improve spine flexibility: This pose will improve the flexibility in your spine. It consists backend of both the upper and lower back which enhances the flexibility in the spine and elongates the spine.
• This pose will strengthen the shoulders: Practicing this pose will strengthen the shoulder, back, neck, arms, and elbow.
• Strengthen the lower back: This pose will help you in strengthening the lower back of your body.
• This pose will help you to improve mobility: This is a great yoga practice to improve your mobility.
• Reduces cardiac attack: This pose will reduce the chances of cardiac attack by increasing the blood flow in our body.
• Reduces belly fat: This pose will help you in reducing belly fat. It exerts pressure on your thighs and reduces extra fat from your thighs.
• Practicing this posture will regulate your metabolism: This pose will help you in regulating your metabolism. Stretching your body and neck will help you to regulate your metabolism. It secrets the thyroid hormones that control the metabolism of your body.
• Practicing this will Reduce stiffness: This pose will reduce stiffness from your body. It will reduce the tension and spasms of your body. 
•  It will help you to control blood sugar: This pose will control the level of your blood sugar. It is a great exercise to control blood sugar.
• This pose will release tension: This pose will help you in releasing the tension or stiffness of your body. No practicing this pose will help you in reducing the pain in your neck and back. The pain because of stiffness can be cured by this pose.
• This pose will strengthen your spine: This pose will help you strengthen your spine.
• Improve blood circulation: This pose will help you in improving the blood circulation of your body.
• This pose will help you in blood circulation which will enhance the glow of your body and face. This is a great exercise to improve your face.
• Reduce Hair fall: This pose will help you in reducing hair fall. The blood circulation will help you in increasing the hair condition it will make them look more shiner, thick, and even help in the growth of your hair. It will prevent you from hair fall.
• This pose will improve your lung capacity: This is a great pose for an individual who is suffering from lungs related issues.
• This will cure respiratory disorder: This is a great pose to cure your respiration-related problem. It will improve the health of your respiration.
• This pose will help you in controlling your high blood sugar. It will also enhance the pancreas.
• This pose will help you in curing your neck, shoulder, and back pain.
• This pose helps you in reducing cramps: This is a great yoga posture that will reduce your menstrual cramps and disorders.
• This pose will stimulate abdominal organs.
• Performing this practice will enhance your heart health. This pose will enhance your heart health. This is a great yoga practice to enhance your heart health.
• This pose will prevent you from bloating: This is a great pose that will help you in reducing your bloating. It is a great pose that will help you in reducing bloating and improve your digestion. It will also cure your gastric problem this is a great pose to help you maintain the overall strength of your abdomen.

Technique:
Before practicing Urdhva Dhanurasan one should learn the proper technique of the pose to avoid any kind of injury. The correct technique needs to be practiced to get the maximum benefits out of it. let’s have a look into the correct technique of the pose to avoid injury.
Step 1: Stretch yourself while standing straight.
Step 2: Keep your hands on the waist and support your waist.
Step 3: Stretch your neck and bend your head in the backward direction.
Step 4: Bend yourself as far as you can. Inhale and exhale naturally.
Step 5: Remove your hand from the back and stretch them in the same direction. Slowly bend yourself in the directions and touch the floor with your palms.
Step 6: You will feel a gentle stretch on your neck, back, shoulder, hands, and inner thighs.
Step 7: Hold in for 10 seconds to 15 seconds.
Step 8: Relax and get back to the initial position.
Step 9: Repeat this posture at least 5 times.
Precautions:
Before practicing the pose, it is very important to read all the precautions. An individual must know about who can and who can’t practice this pose to avoid any kind of injury. It is very important to practice this posture under surveillance. You can hire a yoga teacher or ask someone who knows the proper technique of the posture to avoid injuries.

• Don’t practice this pose if you are suffering from high blood pressure.
• Avoid practicing if you are suffering from a hernia.
• Consult your doctor if you have cervical.
•  Ask your doctor if you are suffering from any kind of back pain.
•  Avoid practicing if you have just recovered from an operation.
• Avoid practicing if you are suffering from any physical injury.
• Skip this pose during pregnancy.
• Individuals with duodenal peptic ulcers must refrain from practicing this pose.
• If you have a hip issue, avoid practicing as it might worsen the condition. Consult your doctor if you still want to practice.
• Don’t bend your knees or elbow while practicing this pose.
• Maintain enough gap between your hands to ensure more flow of blood.
• Don’t practice this pose if you have vertigo.
• Learn this pose under supervision. Don’t practice this all by yourself as you may end up hurting yourself.

Props and modification:

5. Use your hands to support your back.
5. You can ask someone for support to avoid any injury.
5. Use a wall to support yourself. you can hold your hand on the wall and slowly bend yourself more. This will allow your back to bend more than you can. It will allow more flexibility than usual.