Wheel Pose

Chakrasana

Wheel Pose

What is Wheel Pose?

Wheel pose, or chakrasana, is a challenging and deep backbend. With the feet and hands pushing against the floor, the navel reaches toward the sky. Wheel pose requires both strength and spinal flexibility.

Instructions

  • Lie on your back and bend your knees so that your feet are flat on the floor near your bottom.
  • Inhale and reach your arms up. Bend your elbows and place your hands on either side of your head.
  • Push into your hands, lift your hips, and gently rest on the top of your head with an inhale.
  • Straighten your arms and lift your navel toward the sky with an exhale.
  • Breathe while holding the pose.

Cautions

  • Avoid if you have weak wrists and back.

Benefits of Wheel Pose

  • Strengthens the arms and legs
  • Develops spinal flexibility
  • Opens the chest
  • Increases energy

Wheel Pose Details

Sanskrit Name
Chakrasana
Pronunciation
chah-KRAH-sah-nah
Pose Level
Advanced
Yoga Type
Drishti
Nasagre (Tip of the nose)
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