Everything To Know About Chakrasana or Urdhva Dhanurasana – The Wheel Pose

Nov/16/2021 / by Team SEEMA
Wheel pose

Chakrasana is a prominent yoga pose that belongs under the category of Ashtanga Yoga. It enhances the body’s and mind’s wellness. Chakrasana is the inverse of Dhanurasana and is also known as Urdhva Dhanurasana (Upward Bow Pose) or the back bridge in gymnastics.

The Sanskrit term “Chakrasana” is formed from the Sanskrit terms Chakra and Asana; Chakra means wheel in this context, while Asana refers to a yoga pose. That is why Chakrasana is often referred to as the Wheel posture. The ultimate position of this yoga stance resembles a wheel; it is a severe backward bending yoga position, or as most individuals like to call it, a wheel.

Chakrasana is referenced in ancient yogic scriptures and is associated with a plethora of health benefits. The advantages of Chakrasana create a space in the spine and increase its flexibility. It not only stimulates your body’s energy, but also stimulates the heart chakra, making it more helpful to your whole body, mind, and soul.

According to ancient civilizations, Chakrasana builds a link between the seven chakras and is a commonly performed technique of self-care for the body and mind. This asana, which is a heart-opening stretch, tones the thighs, spine, belly, arms, and intercostal muscles, and utilizes the whole body. It was one among Lord Shiva’s 84 asanas. The individual who does this asana on a continuous basis will seem more youthful and handsome.

An Introduction To Chakrasana

The term Chakrasana derives from the Sanskrit term, which consists of three syllables — chakra + asana:

“Chakra” is the Sanskrit word for “wheel’ and “asana” is a Sanskrit word that signifies “posture, position, or seat.”

This yoga practise is known as Chakrasana (Wheel Pose) in Hatha yoga, and Upward Bow Pose in Ashtanga Vinyasa (Urdva Dhanurasana).

How to Prepare for Wheel Pose?

Wheel pose
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Due to the fact that yoga’s Full Wheel posture is a rather deep backbend, it’s a wise idea to loosen up the body beforehand. The quadriceps and hip flexors are the two most critical body components to prepare for Urdhva Dhanurasana.

This may be accomplished by a few sets of Sun Salutations or with some quad stretching in Low Lunge. Hero Pose (Virasana) or – for an even more severe stretch – Supine Hero Pose is another excellent thigh stretch (Supta Virasana).

The spine is ideally warmed up with a series of increasingly difficult backbends such as Cobra posture (Bhujangasana), Camel pose (Ustrasana), or Wild Thing pose (Camatkarasana).

To start preparing the upper body for Full Wheel position, expand the shoulders with postures such as Cow Face (Gomukhasana) or by forming an Eagle shape with the arms (Garudasana).

Step-By-Step Directions For Performing The Wheel Pose

  1. Start by laying flat on the ground.
  2. Move the soles of your feet nearer to your buttocks by bending your knees.
  3. With your fingers, reach down and ensure that you can just grip your heel. The feet must be parallel as well as the hips must be spaced differently.
  4. Bend your elbows and put your palms beneath your shoulders, directing your fingers toward your feet.
  5. As you lift your shoulders as well as hips off the floor, inhale and push your hands and feet down. Do not fully push yet.
  6. Bring your brow to the yoga mat.
  7. Pause here for a second to ensure that your elbows remain parallel to the floor and are not parting from the sides.
  8. As you raise your head from the ground, straighten your arms.
  9. Maintain parallel feet and knees in contact with your feet.
  10. Your chest should be pushed against the wall behind you.
  11. Straighten your legs first.
  12. To descend, tuck your chin into your chest and steadily lower it.
  13. Encourage the knees to collide.
  14. Make an attempt to do your backbend in groups of three. If three wheels is too many at first, you may include a bridge or two.

Tips To Consider While Performing The Chakrasana

Wheel pose
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In yoga, the shape is everything (technically, form is everything in any workout, but it is double for centuries-old asanas).

Typically, back pain or discomfort associated with bending the back occurs in the lumbar area (low back). Bend lower than the lumbar spine and higher than the upper back to protect the lumbar spine. Attach abdominals to relieve lumbar muscle strain.

Each person’s experience with the position will be unique, so go cautiously and carefully through various movements to see what works for them. For instance, if the posture remains crisp, try tilting the pelvis backward and then relaxing the glutes. Always pay attention to your body and treat it with care anytime you’re in practice!

You should avoid wheel position if you have an injury or persistent pain in your knees, wrist, shoulders, neck, or back. Avoid forcing your body into a position unless it is loose enough to do so naturally. Bend as far as you can comfortably return. Continuous practice will progressively increase your flexibility to the point where you can reach the pose.

Wheel Pose Variation and Modification

With the majority of yoga postures, you may do this mudra in a variety of ways to make the position more accessible or to deepen it.

If you have shoulders, spread your hands somewhat wider than your shoulders before to doing push-ups. Occasionally, this additional space permits you to straighten your arms little further.

Consider the wall position. Place two bricks against the wall. Each hand should be placed on a block and then pushed up as mentioned before. If it’s too strenuous on your wrist, consider tilting the block 45 degrees toward the wall.

Find a partner. Establish your position on the ground and then position behind your partner with your back to them. Then, maintain your feet under your shoulders. Instead of putting your hands on the floor, grasp their ankles as you push.

Keep them separate by securing them with a strap around your upper arm. Create a loop around the breadth of your shoulders in the strap. Before pressing, slide it on your arms above the elbow.

What Are The Advantages Of Yoga’s Wheel Pose?

  • The Wheel yoga stance is a vigorous and energizing position that is thought to boost energy levels by activating the thyroid as well as pituitary glands.
  • Additionally, it strengthens the arms, shoulders, and wrists, as well as the legs, buttocks, and tummy, as well as the complete spine.
  • Additionally, Urdhva Dhanurasana increases spinal mobility, extends and expands the chest and hips. As with other backbends, it counteracts the slouching and bad posture that is so prevalent in contemporary living.
  • However, the Wheel posture – or Chakrasana – has a plethora of advantages as well as some contraindications. It should not be practiced if there is an injury to the knees, shoulders, or neck, or if there are persistent difficulties with the knees, shoulders, or neck. Additionally, if you have a back problem or carpal tunnel syndrome, you must avoid doing complete Wheel posture in yoga.
  • Additionally, it is not indicated for practitioners who have heart issues, headaches or migraines, or who have either high or low blood pressure.
  • Regardless of if you do have any one of the symptoms listed above, never push your body into a posture until it is flexible enough to hold it without effort. Proceed just as far as you are comfortable. Always prepare your body carefully for backends and, with consistent practice, you’ll gain strength and flexibility to eventually achieve Urdhva Dhanurasana or Chakrasana.

Common Errors To Avoid While Performing Chakrasana

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Avoid these mistakes to ensure that you get the most out of this posture without straining or injuring yourself.

Lower Back Hyperextension

Excessively tightening your butt muscles (gluteus maximus) may elevate your pelvis, compressing your spine and hyperextending your lower back. Firm just your glutes; avoid overdoing it.

Knees and Feet

Splaying your legs and feet compresses your lower back. If your legs are separating and your feet are turning out, consider pressing a block among your thighs to assist you in keeping your legs parallel.

What Muscles Are Impacted While Performing The Chakrasana

The spinal extensors contract concentrically to aid in spinal extension maximization. Similarly, the tiny muscles in the neck assist you in lifting your head away from the floor.

Consider the following muscle motions in the upper body:

  • The serratus anterior tightens in order to cause the scapula to rotate and elevate in an upward direction.
  • Stabilizing and safeguarding the shoulder joint is performed by the deltoid and rotator cuff muscles, respectively.
  • A number of muscles, including the biceps brachii and anterior deltoid, are responsible for shoulder flexion. The triceps brachii are responsible for elbow extension; pronator quadratus and teres are responsible for forearm pronation.

As we go down to the lower body, we can witness the following muscle motions being performed:

  • When you extend your hips, the hamstrings and gluteus maximus contract, and the adductor magnus, as well as gracilis, are involved for extending, adducting, and internally rotating your hips.
  • When you stretch your knees, the articularis genu as well as vastii contract to extend your knee.

FAQs About The Chakrasana

Is the wheel posture challenging?

Wheel Pose is a strenuous, heart-opening yoga pose that simultaneously stretches and enhances the whole body. The Sanskrit term “Urdva Dhanurasana” translates as “Upward Bow Pose,” however it is also called a bridge or crab pose. Because wheel position is a deep backbend, it is essential to fully warm up the body before trying it.

What is the purpose of the wheel pose?

The wheel posture strengthens the arms, wrists, belly, thighs, shoulders, and chest, so you may anticipate smooth, toned muscles. This position expands the chest and enables for better oxygenation of the rib cage, which aids with breathing. You may undoubtedly feel good about wheel practice!

Is Wheel Pose a safe posture?

You should avoid Wheel Pose if you have a knee, wrist, shoulder, neck, or back injury or persistent condition. Avoid forcing your body into the posture until it is sufficiently flexible to do so without effort.


One of the most popular yoga poses, the Chakrasana is extremely beneficial for the body. So, follow the instructions given in this article and master the Chakrasana! Also, for information about other yoga poses and their benefits, keep reading Seema.