Chakrasana (Wheel Pose), Steps to perform and Benefits

by | Mar 15, 2024 | yoga | 0 comments

Chakrasana, or Wheel Pose, is a dynamic and energizing yoga pose that, when executed, takes the form of a wheel or a semicircle. This backbend is praised for its power to revitalize the mind in addition to its ability to extend the front of the body. Here, we go into how to do Chakrasana, all of its health benefits, and the safety measures that must be taken.

Steps to Perform Chakrasana (Wheel Pose)

  1. Start on Your Back: With your knees bent and your feet flat on the floor, lie flat on your back on a yoga mat. Make sure your feet are parallel to one another and spaced hip-width apart. With your fingers pointed towards your shoulders, place your hands on the ground next to your head.
  2. Lift Your Body: Take a deep breath, lift your hips and back off the ground, and press your feet and hands into the ground. Continue pushing until you achieve the greatest amount of arm and leg straightening. At this point, your physique ought to resemble a wheel or an arch.
  3. Align Your Wrists and Feet: To ensure a consistent weight distribution, place your knees just above your ankles and your wrists directly beneath your shoulders.
  4. Open Up Your Chest: Make sure your neck is long and relaxed, and let your head hang softly or gaze down at the ground. To deepen the backbend, concentrate on expanding your chest and extending into your spine.
  5. Hold the Pose: Hold this posture for four to six breaths, or for as long as it feels comfortable. With each exhale, let your body expand and become more open as you pay attention to your breathing.
  6. To Release: Tuck your chin into your chest to release yourself from the stance. Next, drop your back to the floor by bending your arms and legs gently. As you gently counterstretch, hug your knees against your chest.

Benefits of Chakrasana

  • Enhanced Spinal Flexibility: Chakrasana is a remarkable technique for enhancing spinal flexibility, which relieves back stress and stiffness.
  • Strengthens the Body: It increases muscle mass and boosts endurance by strengthening the arms, wrists, legs, buttocks, belly, and spine.
  • Heart Opener: This exercise opens up the chest and improves lung capacity, which makes breathing easier and strengthens the heart.
  • Stimulates the Thyroid: By encouraging the thyroid glands, the neck stretch can aid in regulating metabolism.
  • Energizes the Mind: Wheel pose is well-known for its capacity to lessen anxiety, tension, and depression, which promotes mental renewal and enhanced focus.

Precautions and Contraindications

  • Avoid if you suffer from carpal tunnel syndrome or have a recent or long-term injury to your shoulders, hips, back, or spine.
  • Not advised for people with heart problems or blood pressure issues, either high or low.
  • This stance should be avoided by pregnant women, especially during the second and third trimesters.
  • Go Slowly at First: Use caution when attempting this pose if you’re a newbie. Until you feel confident executing it on your own, use props like a yoga block or an instructor’s guidance.

Despite its difficulty, the Chakrasana stance is incredibly gratifying and provides a multitude of advantages, from mental clarity to physical strength and flexibility. You can realize the full benefits of this asana and undergo a significant physical and mental shift by including it in your regular yoga practice, guided by an appropriate yoga instructor, and with the necessary safety precautions. Recall that practicing yoga is a journey of self-awareness and development, so take your time and enjoy the process of becoming healthier.

Learn to know more about yoga poses so you can visit the best yoga school in rishikesh and join 100 hour yoga teacher training in rishikesh and 200 hour yoga teacher training in rishikesh and 300 hour yoga teacher training inr rishikesh