Wheel Pose (Chakrasana) | Boost Spinal Flexibility and Promote Balance

July 7, 2018

With regular yoga practice, you can train your body to become more flexible and agile, and challenge yourself to improve balance and strength. An effective yoga pose that improves balance is the Wheel pose, which involves your body to curve into the shape of a wheel to give your spine a good stretch.

Wheel Pose (Chakrasana)

Wheel pose, also known as Chakrasana, is a deep backbend that involves a lot of strength and flexibility. “Chakra” means wheel and “Asana” means pose or posture in Sanskrit, giving this pose the English name, Wheel pose.

As the body takes the shape of a wheel, wheel pose is for more advanced yogis who have had enough practice under their belts. In order to practice this pose, one must build trust within themselves and learn how to channel this trust through energy and strength to stay balanced in this position.

Wheel Pose Directions:

If you are new to yoga and have never practiced this pose before, it is recommended to seek guidance from your yoga instructor in order to avoid any serious injury.

The following steps will help you practice the wheel pose and master the technique:

Start by lying on your back with your knees bent and your feet planted firmly on the floor, close to your buttocks.
As you inhale, raise your arms above and bend your elbows to place your hands on either side of your head.
Push up firmly into your hands and gently lift your hips toward the ceiling as you rest on the top of your head.
As you exhale, straighten your arms and lift your belly completely toward the ceiling.
Don’t hold your breath. Continue to breathe while you are in this pose and hold for a couple minutes, or for however long you are comfortable.

Benefits of Wheel Pose:

Wheel pose provides the body with numerous physical and mental health benefits, especially when it comes to spinal health and flexibility.

Added benefits of practicing wheel pose include the following:

Stretches the abdominal muscles
Opens up the chest
Restores and increases energy levels
Improves heart function
Strengthens arms and legs
Improves balance
Aids digestive function

Wheel Pose Precautions:

Always consult your doctor first before practicing any new exercises or postures of yoga, especially if you suffer from any chronic conditions or are recovering from recent injury.

It is best to avoid practicing wheel pose under the following conditions: