Chakrasana (Wheel Pose)

Chakrasana (wheel pose) is a part of the advanced group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that are designed to further improve the health of a person who is already very healthy.

How to do Chakrasana (Wheel Pose)

• Lie on the back with the knees bent and the heels touching the buttocks.
• The feet and knees should be about 30 em apart.
• Place the palms on the floor beside the head with the fingers pointing towards the shoulders.
• This is the starting position.
• Slowly raise the body and arch the back, allowing the crown of the head to support the weight of the upper body.
• Move the hands in further towards the body for more support if necessary.
• Straighten the arms and legs as much as possible without straining and lift the head and trunk from the floor. 
• Arch the back as high as is comfortable in the final position. Straighten the knees further by moving the trunk towards the head.
• Let the head hang between the straight arn1s.
• Lift the heels and balance on the balls of the feet and the hands for a few seconds, then lower the heels.
• Hold the final position for as long as is comfortable. Slowly lower the body so the head rests on the floor and then lower the rest of the body.
• This is one round.

Breathing pattern while doing Chakrasana (Wheel Pose)

• Inhale in the starting position.

• Retain the breath inside while raising the body.
• Retain the breath inside or breathe normally in the final position. Exhale while lowering the body.

Sequence of doing Chakrasana – (Wheel Pose)

• Chakrasana should be practised only afi:er mastery ofpreliminary and intermediate backward bending·asanas. 
• It may be followed with forward bending asanas such as halasana and sarvangasana which apply a tight forward lock on the neck.

Chakrasana (Wheel pose) Benefits

• Chakrasana strengthens the legs. It is beneficial to the nervous, digestive, respiratory, cardiovascular and glandular systems. It influences all the hormonal secretions and helps relieve various gynaecological disorders. 

Precautions while doing Chakrasana (Wheel Pose)

• Chakrasana should not be practised by people with any illness, weak wrists, weak back, during pregnancy or when feeling generally tired. 
• The cautions for inverted postures apply.

Practice note

• Chakrasana should preferably be practised on a soft carpet, which will protect the head. It should not be practised on a blanket, which may slip.
• This is an inverted asana in which the whole body and nervous system are being placed in an abnormal position. It may be difficult to raise the body because the nervous system is not ready. Do not strain. Practise easier postures as preparation, such as setu asana. If the sense of position in space, or proprioception, is lost, strength is also lost. 
• Chakrasana develops this sense of position in space.

Variation I  of Chakrasana – Wheel Pose In Yoga (from the standing position)

• Stand with the feet about 30 em apart. Raise the arms straight up over the head about shoulder width apart. 
• Bend backward, bending first the knees, then the hips and finally the spine.
• Bring the hands to the floor under the shoulders.

Variation 2 of Chakrasana – Wheel Pose In Yoga : Poorna Chakrasana (full wheel pose)

• Those people who are comfortable in chakrasana may extend the practice by carefully moving the hands towards the feet. 
• In the final position, and only if the spine is extremely flexible, the hands grasp the feet, placing the elbows on the floor to form a complete wheel.