Chakrasana Yoga posture | Method | Benefits

Chakrasana is a backward bending pose that opens up the chest [1], stretches the chest, thighs, abdomen, and arms. Basically, it involves the whole body at a time.

It strengthens the wrist, quads, hips, spine, and intercostal muscles (muscles between the ribs, helps form and move the chest wall). [2]Wikipedia

It is a heart-opening stretch [3] that helps to relieve stress, depression, and uplift the mood.

Chakrasana is a part of Ashtanga Yoga, that makes the spine flexible and strong. It is a great way to lose fat, it burns calories as double as cardio. [4]

It is great to align seven chakras of the body. These are 

  • Muladhara (the root chakra), is red and is located at the root of the spine
  • Svadisthana (the Sacral chakra), orange in color and is located just above the public bone
  • Manipura (the navel chakra), yellow and is located below the navel above the groin.
  • Anahata (the heart chakra), green in color and is located in the center of the chest.
  • Vishudha (the throat chakra), is blue and located in the throat
  • Ajna (third eye chakra), indigo in color and located in between the eyes, on the forehead 
  • Sahasrara (the crown chakra), white or violet and located at the top of the head.

Meaning of Chakrasana 

Chakrasana is a Sanskrit word, chakra means wheel and asana means postures. In English, it is called a Wheel pose.

It has another name in Sanskrit – Urdva Dhanurasana or Upward facing bow in English. 

Let’s start the steps of Chakrasana with a nice quote 

“The asanas are useful maps to explore yourself, but they are not the territory”

~ Donna Farhi 

Steps to do Chakrasana 

steps to do chakrasana
  • First start with a lie-flat, on your back.
  • Bend your knees, and place your feet close to you. So, your feet are now flat on the floor. Till this stage, keep your hands at the side.
  • Now, rotate your hands, and place your palm flat on the floor near to the ears.
  • Your fingers must be pointing towards your body.
  • Now, by pushing through your heels and palms lift your pelvis area off the floor.
  • Extend your hands and legs fully to form a big arch structure (upward facing bow). 
  • You can even take the support of your head initially, but later lift your head off the floor, and gently allow it to rest.
  • Hold the pose for 5 to 8 breaths.
  • To exit, slowly bend your arms, lower your pelvis, and get back to the start position.

Breathing – Inhale when you go up, and exhale when you low down.

Benefits of Chakrasana

benefits of chakrasana
  • Strengthen and make the spine flexible. If you are having back pain then add Chakrasana to your routine. [5]
  • Good for osteoporosis.
  • Stretches the chest, arms, core, and legs muscles.
  • Good for the kidney.
  • Stimulates the thyroid gland. [6]
  • Stretches the hip flexor.
  • Improves eyesight.
  • Good for the liver.
  • Helps to reduce fat from the body.
  • Improves mind and body coordination.
  • Reduces the stress, and uplifts the mood.
  • Open up the chest, lungs work with more efficiency. Thus, helpful asthma patient. [7]
  • Works well for infertility.
  • Good for the pancreas.

Contraindications of Chakrasana

Contraindications of Chakrasana
  • If you have a neck, and wrist injury avoid this pose as this can seriously affect you.
  • If you are suffering from a back injury, avoid this pose. 
  • Avoid this pose if you have any issue with blood pressure.
  • If you are pregnant, then take a step back from Chakrasana.
  • The heart patient must avoid it.
  • If you are having vertigo (sudden spinning sensation in the head), don’t do this pose.


modification to wheel pose

Bring your legs and hands closer a bit. It will make the Chakrasana a little harder, so this modification will suit best for intermediate or advances level yoga practitioners.


Does Chakrasana reduces belly fat?

Chakrasana helps to reduce belly fat, it is one of the best yoga poses to reduce belly fat.

Does this helps to increase height?

Chakrasana stretches the spine, and this pose works great for height increase.

For how long we should do Chakrasana?

Hold the pose for around 5 to 8 breaths.

Is wheel pose difficult?

This pose is not difficult, this pose suits best for intermediate or advanced level yoga practitioner. It may be difficult for new comer.

Breathing in Chakrasana?

Inhale when you go up, and exhale when you come down. Hold the pose for few breaths.


Chakrasana is a great asana if you are suffering from back pain, it will relieve stress from your mind, and body and will uplift the mood. 

Add this to your routine and feel the results.


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

2 thoughts on “Chakrasana Yoga posture | Method | Benefits”

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