Chakrasana ( Urdhva Dhanurasana, or Wheel Pose,or upward-facing bow Pose)

Chakrasana ( Urdhva Dhanurasana, or Wheel Pose,or upward-facing bow Pose) Chakrasana ( Urdhva Dhanurasana, or Wheel Pose,or upward-facing bow Pose)

5 Min activity


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.

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.

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.
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. Props and modification:
  1. Use your hands to support your back.
  2. You can ask someone for support to avoid any injury.
  3. 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.