Chakrasana: Types, Steps, and Benefits of Wheel Pose

 Chakrasana: Types, Steps, and Benefits of Wheel Pose

Chakrasana: Chakrasana is called wheel pose or Urdhva Dhanurasana (upward-facing bow pose).

While doing this asana, the position of the body becomes round like a circle. Hence it is called Chakrasana. In Chakrasana, the whole body is bent and the body’s weight is weighed on the hands and feet.

Chakrasana (Wheel pose) Steps

  • Stand up straight. Spread the hands towards the sky, filling the breath completely.
  • Bend the body from the waist and slowly take it backwards.
  • The palms will slowly go towards the ground.
  • Don’t be afraid while going backwards. As the body moves backwards, the back of the head will keep touching the shoulders.
  • As soon as you go towards the ground, the palms will rest on the ground and the body will come in the shape of a circle.

Easy steps to do chakrasana

  • Lie on your back.
  • Inhale and place both ankles near the buttocks.
  • Keep both palms on the ground near the ears. Keep the palms towards the shoulders.
  • Exhale, then slowly move the rest of the body upwards while keeping the hands and feet on the ground while inhaling.
  • The neck will be bent backwards. The whole body will come in circular form.
  • Stay for some time. Then slowly come back.
  • Take some rest, then do the opposite posture Shashankasana.

Precautions in Chakrasana

Extreme caution is needed while doing this asana. In the beginning, with the help of a colleague, slowly move the body backwards, touching the palms on the ground. While going back, the assistant keeps giving information about going towards the ground by keeping his hand on the back, which helps in doing chakrasana.

If you do not have a companion and want to do this asana alone, then first lie on your back on the asana. Bend the legs from the knees and bring the toes near the buttocks. Bend the arms at the elbows and place the palms on the ground near the shoulders. In this way, the body from the head to the waist will turn into the shape of a circle. Take deep and long breaths. Extreme vigilance is needed in the situation of returning because while returning with a jerk, there can be flexibility in the spinal cord and the muscles there. Therefore, awareness is necessary while doing asanas.

Effects of Chakrasana on Health

  • In Chakrasana, the spine turns into a semicircular shape.
  • The muscles of the hands and feet become strong.
  • The flexibility of the spine increases when it comes to the opposite position. There is an increase in physical health.
  • In Chakrasana, the muscles of the whole body get stretched, making them flexible and soft.
  • Flexibility increases in the joints of the neck, shoulders and lumbar region.
  • Chakrasana is a weight-balancing asana.

Chakrasana’s effect on the glandular system

The gonads, adrenals, thymus and thyroid glands are affected by Chakrasana, but there are two glands that are particularly affected – the gonads and the adrenals. While performing asanas, pressure is exerted on the area of these two glands, the tension in them is released.

Reduction in the stimulation of the glands will reduce the production of secretions. Due to the reduction and balance of secretions, fearlessness and curiosity develop in a person. Similarly, the thymus and thyroid glands are interlocutors – the pleasure and purification centres. In this way, Chakrasana has a positive effect on the glands.

Chakrasana Benefits (Wheel Pose)

  • It strengthens the fingers, toes, palms, wrists, elbows, arms and shoulders.
  • Weight lifting power develops.
  • Strength in the arms increases.
  • Shoulders become strong.
  • The heart, ribs and chest get strength.
  • Wheel pose helps to avert tremors in the hands in old age

Read also: Yoga Asanas: Scientific Importance and Yogic Activities


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