Wheel Pose (Chakrasana)

Wheel Pose (Chakrasana)
  • The wheel pose is also known as Chakrasana, Full Wheel Pose, back bridge, Upward Bow Pose, and Urdhva Dhanurasana.
  • The wheel pose is at an intermediate level, so the wheel pose is not recommended for the beginner.
  • The Sanskrit name of the Wheel pose is Chakrasana or Urdhva Dhanurasana.
  • With the help of a wheel pose, you can boost your energy levels in your body and can strengthen your arms, abdomen, spine, and legs in the process.
  • The Wheel Pose (Chakrasana or Urdhva Dhanurasana) is known as a beginner’s backend. However, it still requires enough strength and flexibility, and hence, it is known as an intermediate yoga pose.
  • Moreover, the pose counteracts the modern-day sitting position as with the help of pose, one can open shoulders, chest, and hips.
  • After doing the wheel pose, it is common practice to do either forward bend or mild twist.
  • The Sanskrit word Urdhva Dhanurasana is pronounced as OORD-Vah don-your-AHS-anna.
  • Also, the Sanskrit word Chakrasana is pronounced as CHAAH-kraa-SUN-ah.
  • As the pose is considered a heart-opening stretch, it can help to release depression and sadness.

How to do Wheel Pose –

  • To begin the pose, you need to lie on your back.
  • Now bend your knees so that the sole of your feet is in a parallel position towards your buttocks. Also, make sure that your hips are a distance apart.
  • Bend your elbows and put the palms of your hands underneath your shoulder. Your palm must touch the ground, and your fingertips must point towards your feet.
  • Firmly press your hands and foot simultaneously and slowly lift your shoulder and hips off the floor.
  • Do not force yourself to go up all at once as it could cause injury, do it slowly.
  • Make sure that you are not putting too much weight on your neck, so slowly bring the crown of your head towards the mat.
  • Pause for a moment with the help of your hands and feet as you need to make sure that your hands and feet are in a parallel direction.
  • Try to straighten your arms as you lift your head off the floor.
  • Also, make sure that your feet and knees are similar in line.
  • When you feel your chest has reached a specific level, try to straighten your legs slowly.
  • Finally, to release the pose. You need to tuck your chin towards your chest and lower your chest towards the mat slowly.
  • Now rest your body and allow your knees to knock together while you are taking a rest.
  • Try doing the wheel pose in the set of three. If you feel three groups are overwhelming, you can mix the pose with Bridge Pose and 2 sets of Wheel pose.

Wheel Pose Benefits –

  • Strengthens the wrists, arms, abdomen, spine, buttocks, and legs.
  • It also increases the energy in the body and reduces depression.
  • Stretches the lungs and chest.
  • Therapeutic in nature for back pain, infertility, asthma, and osteoporosis.

Contraindications of Chakrasana –

  • Heart problems
  • Headache
  • Back Injury
  • Diarrhea
  • Carpal tunnel syndrome
  • High or Low blood pressure.

Variations –

One-Legged Wheel Pose (Eka Pada Urdhva Dhanurasana)

  • The Sanskrit word Eka Pada Urdhva Dhanurasana is pronounced as ACHE-ah POD-ah.
  • To perform Urdhva Dhanurasana, you need to shift your weight onto the left foot.
  • Slowly, you need to bend your right knee towards your chest.
  • You need to extend your right leg relative to the floor at about a 45-degree angle.
  • Moreover, try to hold the pose for 5-10 seconds and repeat the same procedure with the left leg and for some time limit.
  • Finally, when you release the pose. Slowly take your feet on the ground and relax your body for a few minutes.

Follow-up Poses –

Preparatory Poses –

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