Chakrasana or Urdhva Dhanurasana – Unveiling the Power of the Wheel Pose

Welcome all to the blog of Rishikesh Yog Dham. Today we will discuss Chakrasana, also known as Urdhva Dhanurasana (Sanskrit: चक्रासन, उर्ध्व धनुर आसन), translates to “Wheel Pose” and is a powerful back bending posture in yoga. It resembles a perfect wheel, with the body arched gracefully and supported by the hands and feet. While undeniably impressive, Chakrasana offers far more than just a visually striking pose. It’s a gateway to a multitude of physical and mental benefits, making it a coveted asana for yogis of all levels.

Unveiling the Etymology and History

The name Chakrasana is derived from the Sanskrit words “chakra” meaning wheel, and “asana” meaning posture. Some historical texts, like the 19th-century Sritattvanidhi, depict the pose as Paryaṇkāsana, translating to “Couch Pose.” This earlier interpretation reflects the pose’s ability to open and energize the entire body.

Chakrasana (Wheel Pose)
Urdhva Dhanurasana (Wheel Pose)

While the exact origin of Chakrasana remains unclear, artistic representations suggest its practice in ancient India. Backbends similar to Chakrasana appear on temple walls and sculptures, hinting at its significance in traditional yoga lineages.

How to Perform the Asana

Chakrasana may appear daunting at first glance, but with proper guidance and practice, it can be approached safely and effectively. Here’s a step-by-step breakdown:

  • Preparation: Begin by lying comfortably on your back on a yoga mat. Bend your knees and place your feet flat on the floor, hip-width apart. Align your heels directly under your knees. Take a few deep breaths to establish a calm and centered state.
  • Arm Placement: Extend your arms overhead, keeping your shoulders shoulder-width apart. Bend your elbows, bringing your palms flat on the floor beside your head, fingers pointing towards your shoulders. Ensure your elbows point directly upwards, not outwards.
  • Engaging the Core: Gently press your palms into the floor to establish a firm foundation. Engage your core muscles by drawing your navel inwards towards your spine.
  • The Lift-off: Inhale deeply and begin to press firmly into your hands and feet. As you exhale, slowly lift your hips off the ground, arching your back upwards. Imagine your spine lengthening with each breath.
Chakrasana (Wheel Pose)
Urdhva Dhanurasana (Wheel Pose)
  • Reaching the Peak: Straighten your arms at the elbows, ensuring your shoulders are pressed down and away from your ears. Lift your chest towards the ceiling, keeping your gaze fixed on a point directly above your chin. Maintain a strong core engagement throughout the pose.
  • Finding Balance: Hold the pose for a few breaths, focusing on maintaining a balanced and stable position. Imagine your body forming a perfect arch, with your weight evenly distributed across your hands and feet.
  • Releasing the Pose: To come out of the pose, exhale slowly and gently lower your hips back down to the mat, one vertebra at a time. Release your arms by bending your elbows and placing your palms beside you. Take a moment to rest in Savasana (Corpse Pose) to integrate the effects of the pose.
Chakrasana (Wheel Pose)
Urdhva Dhanurasana (Wheel Pose)

Tips for Beginners:

  • Modifications: If you’re new to backbends, consider practicing preparatory poses like Setu Bandhasana (Bridge Pose) and Bhujangasana (Cobra Pose) to build flexibility and strength in your back and core.
  • Alignment is Key: Pay close attention to your body alignment throughout the pose. Avoid hyperextending your neck or collapsing your lower back.
  • Listen to Your Body: Don’t push yourself beyond your limits. If you experience any pain or discomfort, come out of the pose immediately.

Unveiling the Benefits – A Journey Beyond the Physical

Chakrasana (Wheel Pose)
Urdhva Dhanurasana (Wheel Pose)

Chakrasana offers a multitude of benefits that extend far beyond the physical realm. Here are some key advantages to reap from practicing this powerful pose:

  • Enhanced Flexibility: Chakrasana deeply stretches and opens the entire front of your body, including your chest, shoulders, and hip flexors. This improved flexibility can translate into better posture and a wider range of motion in everyday activities.
  • Strengthened Core and Back: The pose engages and strengthens your core muscles, which are essential for maintaining good posture and stability. It also strengthens the muscles along your spine, promoting back health and reducing the risk of injury.
  • Improved Lung Capacity: By opening up your chest and rib cage, Chakrasana allows for deeper and more efficient breathing. This can lead to increased energy levels, improved circulation, and better overall well-being.
  • Boosted Confidence: Mastering a challenging pose like Chakrasana can be incredibly empowering. It instills a sense of accomplishment and self-belief that can extend beyond the yoga mat.
  • Stress Reduction: Backbends like Chakrasana are known to stimulate the parasympathetic nervous system, which is responsible for our relaxation response. Holding the pose can help to calm the mind, alleviate anxiety, and promote feelings of peace and well-being.
Chakrasana (Wheel Pose)
Urdhva Dhanurasana (Wheel Pose)
  • Improved Digestion: By gently massaging the abdominal organs, Chakrasana can aid in digestion and elimination. This can be beneficial for those who experience bloating, constipation, or sluggish digestion.
  • Stimulated Endocrine System: Chakrasana is believed to stimulate the endocrine glands, which regulate various hormones in the body. This can help to improve energy levels, mood, and overall hormonal balance.
  • Awakened Chakras: In yogic philosophy, Chakrasana is believed to activate and balance the various chakras, which are energy centers along the spine. This is thought to promote a sense of well-being and energetic flow throughout the body.
Chakrasana (Wheel Pose)
Urdhva Dhanurasana (Wheel Pose)

Unveiling the Contraindications

While Chakrasana offers a wealth of benefits, it’s important to be aware of its contraindications to ensure safe practice. Here are some situations where it’s best to avoid the pose:

  • Back Injuries: If you have any existing back injuries, disc hernia, or spinal stenosis, it’s advisable to avoid Chakrasana.
  • High Blood Pressure: People with high blood pressure should refrain from practicing Chakrasana as it can further elevate blood pressure.
  • Pregnancy: Chakrasana is not recommended during pregnancy due to the pressure placed on the abdomen.
  • Recent Surgery: If you’ve recently undergone surgery, especially abdominal or back surgery, it’s wise to consult with your doctor before attempting Chakrasana.
Chakrasana (Wheel Pose)
Urdhva Dhanurasana (Wheel Pose)

Variations of Chakrasana

Chakrasana can be adapted to suit different levels of flexibility and experience. Here are some variations to explore

  • Supported Chakrasana: For beginners, use yoga blocks placed under your hands or feet to provide additional support and make the pose more accessible.
  • Salabhasana (Locust Pose): As a preparatory pose, Salabhasana strengthens the core and back muscles, preparing you for the deeper backbend in Chakrasana.
  • Uttana Padasana (Upward-Facing Foot Pose): This variation involves lifting one leg straight up towards the ceiling while holding the Wheel Pose. It further challenges your balance and core strength.
Chakrasana (Wheel Pose)
Wheel Pose


Chakrasana is a potent yoga pose that offers a unique blend of physical and mental benefits. By incorporating it into your practice, you can cultivate flexibility, strength, improved breathing, and a sense of inner peace. However, remember to approach the pose with respect for your body’s limitations. With dedication and proper guidance, Chakrasana can be a transformative experience on your yogic journey. You can also try Akarna Dhanurasana.

FAQs About Chakrasana

1. What are the benefits of the asana?

Chakrasana offers a range of benefits including improved flexibility, strengthened core and back, deeper breathing, increased confidence, stress reduction, better digestion, stimulated endocrine system, and balanced chakras (according to yogic philosophy).

2. Who should avoid the asana?

People with back injuries, high blood pressure, pregnancy, or recent surgery should avoid Chakrasana. It’s always best to consult a doctor if you have any concerns.

3. Are there any modifications for the Asana?

Absolutely! Supported Chakrasana with blocks under your hands or feet is great for beginners. Salabhasana (Locust Pose) strengthens the core and back for a smoother transition. Uttana Padasana (Upward-Facing Foot Pose) challenges balance and core while holding the Wheel Pose.

4. What are some tips for practicing the asana safely?

Practice on an empty stomach, breathe deeply, listen to your body, and come out of the pose if you experience any discomfort. Consulting a qualified yoga teacher is crucial, especially with pre-existing conditions.

5. What does the asana mean?

Chakrasana translates to “Wheel Pose” from Sanskrit (“chakra” meaning wheel and “asana” meaning posture).