Wheel Pose (Chakrasana)
Chakra, from the root cak (“to move”) means wheel. While performing this asana the final posture resembles as a wheel, therefore this asana is also known as the wheel pose.
Benefits of the Wheel Pose (Chakrasana)
Chakrasana is one of the most challenging yoga postures which have an overall tonic effect for the entire body. This asana restores strength and suppleness of the spine. It strengthens arms, shoulders and upper back while stimulating cardiovascular system.
How to perform the Wheel Pose (Chakrasana)
- Lie in the shava-asana position.
- While breathing out bend the knees bringing feet as close to hips as possible touching soles of feet flat on the floor.
- As you bend arms at elbows and place palms of your hands flat on floor directly under each shoulder as fingers pointing toward the back.
- Breathe in slowly, begin to raise head, back and hips off the floor while arching the spine. Raise your hips and stomach as high as possible.
- Hold till possible while breathing in. Breathe out and return the back to the floor, returning to the shava-asana.
- As soon as the back returns to floor immediately raise it and enter the full posture again.
Durations/Repetitions of the Wheel Pose (Chakrasana)
Hold this asana for the duration till you can hold your breath or for one to three minutes while breathing gently. Repeat it two or three times.
Difficulty Level and Advancement of the Wheel Pose (Chakrasana)
Chakrasana is a difficulty level 8 asana recommended for advanced level yoga practitioner.