How to do Chakrasana (Wheel Pose) and Benefits

Chakrasana is also called as Upward bow pose or Urdhva Dhanurasana which stretches and open the entire body. This is a challenging backbend pose and if practised regularly, can make you stronger and fearless.

Chakra-Wheel | Asana-Pose

Urdhva-Upward | Dhanu-Bow | Asana-Pose

This asana is pronounced as OORD-vuh DAHN-yoor-AHS-uh-nuh, Sanskrit- ऊर्ध्वधनुरासन. When you enter into the final position of this pose, it resembles like a wheel. So, it is also called as Wheel pose or Chakrasana. This is one of 12 Hatha yoga poses and very useful to expand your shoulder, chest, and flexibility to the spine.

Benefits of Wheel Pose

  • Stimulates the process of the liver, spleen, kidneys, pituitary and thyroid glands.
  • This pose induces the endocrine glands and maintains the metabolism normally.
  • Stretches lungs and chests and expands the shoulders and chest.
  • Helps to cure infertility, asthma, and osteoporosis.
  • Relieves stress and reduces depression, and thus makes you feel energetic and calm.
  • Provides strength to your legs, arms, abdomen, spine, shoulder blades, hamstrings, buttock, lower back, and wrist.


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from heart problems, Diarrhea, high or low blood pressure, headaches, shoulder injuries and Carpal tunnel syndrome should not practice this pose. People having lower back or spinal problem should avoid this pose.

Steps to do a perfect Wheel Pose

  • Lie down on the yoga mat looking upwardly.
  • Bend your knees and place your feet on the ground close to your body. Make sure that your sole of the feet touches the floor.
  • Bring both of your hands and keep it beneath the shoulders like the fingers see the legs.IMG_4300.JPG
  • Inhale deeply and press your palms firmly into the floor. Then slowly raise your hip, shoulder and the head from the floor.
  • Keep your neck loosely and bend your back as much as possible.
  • The spine should be rolled up so that it may seem to resemble a wheel.
  • Straighten out your arms and legs as much as possible so that the hips and chest may be pushed up.
  • Hold this position as long as you can and then slowly come back to the ground.
  • Now, relax and repeat this pose for 3-4 times.


When you start practicing this pose as a beginner, you will find that your feet and knees are separating as you lift your body which will tend to compress your lower back. So, you can use a strap on your thighs to keep them hip-width apart throughout this pose. If you want to keep your feet in place, use a block between them such that the sides of the big toes press the edges of the block.

To move into the advanced variation, you can practice the Eka Pada Urdhva Dhanurasana. Here, once you enter into the Wheel Pose, move your weight on one foot. Exhale and bend the other foot at the knee, and pull it into your torso. Exhale and stretch it out upwards as far as you can go. Hold the pose for few breaths and then bring your knee to the floor as you exhale. You can do the same process with the other leg.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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