Chakrasana (Wheel Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Prior to Attempting Chakrasana?

Preparatory Poses 

• Bhujangasana (Cobra Pose) 
• Setu Bandha Sarvangasana (Bridge Pose) 
• Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
• Salamba Bhujangasana (Sphinx Pose) 
• Salabhasana Dhanurasana (Bow Pose)
• Yogasana Level – Advanced/Intermediate
• Yogasana Style – Backbend 
• Yogasana Reps – after one minute of holding.
• Yogasana Strengthens – the shoulders, arms, neck, chest, lower back, legs, and feet.
• Yogasana Stretches – the chest, shoulders, hamstrings, spine extensors, and hip flexors.

Effect of Chakrasana on tri dosha 

• Chakrasana balances Prana and Vyana Vayu – A chakrasana helps in expanding the lungs and chest, it helps in balancing Prana and Vyana Vayu that provides strength to the respiratory apparatus, cures asthma and helps in the oxygenation of the body. 

• Balances Prana Vayu–  Harmonizes the activities of Prana Vayu and Sadhaka Pitta by balancing their axis – Chakrasana synchronises the activities of Prana Vayu and Sadhaka Pitta. Chakrasana enhances the activities of the pituitary and thyroid glands, which belong to the dosha subtypes indicated (Prana Vayu and Sadhaka Pitta). Chakrasana lowers stress and cures depression, offers energy, and revitalizes the body in this manner.

How To Perform Wheel Yoga Asana

1. Place your feet hip-width apart and bend your knees while lying on your back.
2. Reach your arms above your head, bend your elbows, and place your hands on the floor next to your ears with your fingers pointing forward.
3. While inhaling, elevate your hips.
4. exhale while pausing
5. Inhale, press into your hands, and attempt to pause with your head resting on the floor and your elbows bent. If straightening your arms creates neck or lower back tension, remain here.
6. Straighten your arms as far as possible.
7. Straighten your legs to the maximum extent possible.
8. Breathe! Some individuals find it beneficial to walk their feet toward their head. Examine your lower back after making any modifications.
9. To descend, slightly tuck the chin, bend the elbows, and return to the crown of your head.
10. Reduce your weight to the back of your head and lower your arms to your sides.

What Are the Benefits of Wheel Pose/Chakrasana?

• It expands the chest and lungs 
• It gives good stretch to your lungs and chest a good stretch 
• It strengthens your legs, butts, spine, shoulder blades, gluteal and hamstring muscles, low back, wrists, arms, upper limbs, and abdomen.
• It gives a good stretch to the flexor muscles of your hip and wrists, aiding in the proper flexion and movement of these joints 
• It provides relief from low back pain 
• It is a good cure for asthma and infertility 
• It cures osteoporosis 
• It stimulates the pituitary and thyroid glands and balances their functions. 
• Good stress reliever 
• Cures depression
• Provides energy and revitalizes your system, keeps you fit and healthy. 

Contraindications And Cautions Regarding Wheel Pose/Asana?

• Patients with the following conditions should avoid performing Chakrasana:
• Tendonitis or tendon irritation in the wrists 
• Carpal Tunnel Syndrome 
• Shoulder impingement 
• Headache 
• Hypertension (high BP) 
• Hernia 
• Diarrhea
• Stop practising this asana immediately if your back hurts while in this position. 
• Pregnancy

Science Behind Wheel Posture/Asana?

As with the majority of other yoga asanas, this one affects our mind, body, and emotions. This Asana embodies the essence of backbends and leads to feelings of exhilaration and fearlessness. It is known to strengthen the vital energy that surrounds your heart and the distributive power that permeates your entire body (prana and vyana), so increasing your awareness of things and bolstering your resolve to face any obstacle. This asana emphasizes flexing the frontal region of the body, including the shoulders, intercostal muscles, wrists, hip flexors, and quads. It also imparts strength and stability to the shoulders, sacrum, wrists, and arms. It also helps to twist the thighs and arms and engage the hamstrings if performed correctly.

Tips For Beginners Regarding Wheel Pose/Asana? 

• Turn your upper thighs inward slightly and tighten your outer thighs. Narrow your hip points and stretch your tailbone toward the backs of your knees, while elevating your pubis toward your belly button.

Advanced Changes in Pose

• Eka Pada Chakrasana / Urdhwa Dhanurasana – From Chakrasana, one leg is lifted into the air while balancing the body’s weight on the other leg.
• Eka Hasta Chakrasana / Urdhwa Dhanurasana One arm (upper limb) is progressively lifted off the ground and put on the thigh or knee from Chakrasana.

Related Yoga Poses/Asanas – 

Counter poses

• Paschimottanasana (Seated Forward Bend) 
• Ananda Balasana (Happy Baby Pose)  
• Balasana (Child’s Pose)

Reference: –

• https://www-easyayurveda-com.cdn.ampproject.org/v/s/www.easyayurveda.com/2018/01/17/chakrasana-urdhwa-dhanurasana-wheel-pose/?amp_gsa=1&amp_js_v=a9&usqp=mq331AQKKAFQArABIIACAw%3D%3D#amp_tf=From%20%251%24s&aoh=16627390982007&referrer=https%3A%2F%2Fwww.google.com&ampshare=https%3A%2F%2Fwww.easyayurveda.com%2F2018%2F01%2F17%2Fchakrasana-urdhwa-dhanurasana-wheel-pose%2F
• https://www.healthline.com/health/fitness/chakrasana-benefits
• https://www.yogajournal.com/poses/upward-bow-or-wheel-pose/