Chakrasana (Wheel Pose)

What is a Chakrasana (Wheel Pose)?

Asana, which means “seat” or “posture,” and “chakra,” which means wheel, are the Sanskrit words from which “chakrasana” is derived.

Chakrasana, often known as the wheel posture, is a yoga practice that bends backward. In Sanskrit, chakra means wheel. The term Wheel Pose comes from the way the final stance resembles a wheel. It greatly increases the spine’s range of motion. It is known as chakrasana because, when executing this asana, the body assumes a semi-circular, nearly wheel-like posture.

• Wheel Pose is the name in English.
• Chakrasana is its Sanskrit name.
• Backbend, stretch, inversion, and balance are the types of poses.
• Posing in a supine posture
• This level is advanced.
• Urdva Dhanurasana, also known as the Upward-Facing Bow Pose, is another name.

Benefits of Chakrasana

Wheel Pose is one of the backbends, or poses that are executed with the spine extended, group of postures.

It is stated that this family of postures is uplifting because it helps you breathe more deeply by opening up your chest and heart. They are thought to activate the adrenal glands as well.

The hip flexors, shoulder muscles, and chest may all be deeply stretched in Chakrasana, also known as Urdhva Dhanurasana. Moreover, it fortifies the spinal extensors and hamstrings.

Wheel Pose also has various benefits supported by research.

• Increases the suppleness of the spine: One study discovered that adding backbends like Urdhva Dhanurasana to a yoga practice greatly increased the spine flexibility of participants, all of whom were over 50.
• Gives you more strength: Participants in one research demonstrated notable increases in muscle strength in just 12 weeks after Wheel Pose and other Hatha yoga positions.
• May help those with type 2 diabetes control their blood glucose levels: Backbends were reported to lower hemoglobin A1c levels in diabetics in recent research.

Ways to Perform Chakrasana

• Bend your knees, place your feet on the floor near your torso, and lie on your back with your feet apart.
• With your elbows shoulder-width apart and your fingers pointing towards your shoulders, place your palms beneath your shoulders.
• Breathe deeply and firmly place your palms into the
• Firmly raise your elbow and shoulders off the ground.
• Press your feet firmly into the breath, then raise your hips.
• To provide the appearance of a semi-circular arch, the spine should be folded up.
• As much as you can, extend your arms and legs so that the chest and hips may be pushed
• At least 15 to 30 minutes should be spent in this position.
• Bend your knees to return your hips and spine to the floor, then bend your elbows to lower your head and shoulders to the starting position. Then, relax.

Chakrasana (Wheel Pose) Video

Chakrasana contraindications

Reasons Not to Perform Chakrasana

• This yoga pose should not be attempted if you have a back ailment.
• If you are experiencing cardiac issues, don’t attempt
• Carpal tunnel syndrome, headache, and diarrhea
• Either high or low blood pressure.
• If you have any cardiac or spinal problems, stay away from this.
• Avoid if you have a hernia.

Modification for the Chakrasana

If you find Wheel Pose difficult, there are a few techniques to make it easier for you.

Changes made away from the wall

• If you have limited access to props, you may still make certain adjustments with just one piece of equipment or without any at all. However, the most successful changes are usually made with props against a wall.
• Perhaps the easiest adjustment is to focus on the preparatory phase of elevating onto the crown of the head rather than forcing your arms straight.
• A strap that is shoulder-width apart and looped around both arms, slightly above the elbows, is an additional option. This keeps the shoulders aligned properly.
• Another option is to put a strap at the top of the thighs to avoid compressing the lower back. Look for signs of pressing out into the strap while in the stance. Draw your inner thighs down towards the floor instead to release the strap.
• A block can be held between your inner thighs. Focusing on the inner legs also helps avoid lower back compression symptoms. Try to grip your block while you ascend into the stance, just like in the variation above. Although it’s a little more difficult than it seems, your lower back will appreciate it!

Wall modifications with multiple props:

To relieve tense shoulders:

• Place two blocks against the wall in a horizontal orientation. For stability, they are fastened on your baseboard and slanted to assist tilt them.
• If a baseboard wall is not available, slide your mat up the wall a little, like a tail.
• A shoulder-wide strap should be placed at your elbow and wrapped around your upper arms.
• Place your arms overhead, bend your knees, and lie between the blocks.
• Extend your arms and gesture with your fingers towards the side of the room. This overstates how much external rotation the upper arms must have.

To relieve a stiff lower back:

• With the short end against a wall, place two blocks on their face (low setting) to relieve a stiff lower back. Put your feet on them as if they were platform shoes.
• Position your head towards the middle of the room and your toes against the wall.
• Step onto the blocks with your feet bent and your knees bent.

Precautions for Wheel Pose

The riskiest yoga positions are frequently the most effective. As a result, what truly advances them is the degree of caution required when doing them rather than the physical requirements.

If any of the following are happening to you, it would be preferable to stick to one of the versions mentioned above:

• lower back pain
• carpal tunnel syndrome
• high blood pressure
• instability, or shoulder problems, such as a history of dislocation

Because they may exacerbate diastasis recti, deep backbends, and other postures involving significant spinal extension are typically not advised after the second trimester of pregnancy or after you start to show.

Summary

There are moments when we might be better off concentrating on how a stance feels rather than how it appears.

Urdhva Dhanurasana in its fullest form may be energizing and enlarging, but if you’re in discomfort or jeopardizing your physical well-being, you’re probably deviating from the backbend’s primary goal, which is to open your heart.

FAQ’s

References:

• Ezrin, S. (2021, November 11). The Benefits of Chakrasana, aka Wheel Pose. Healthline. https://www.healthline.com/health/fitness/chakrasana-benefits#how-to
• Admin. (2022, December 26). Chakrasana : How to do it, benefits, contraindications. Learn Yoga, Asanas & Meditation. https://www.vinyasayogaashram.com/blog/chakrasana-how-to-do-it-benefits-contraindications