How to do Chakrasana (Wheel Pose)
Chakrasana, also known as the Wheel Pose or Upward Bow Pose, is a powerful backbend yoga posture that strengthens the spine, tones the core, and increases flexibility. It is an energising asana that rejuvenates both body and mind.
Step-by-Step Instructions to Perform Chakrasana
- Stand upright with a relaxed spine and keep your feet about one foot apart (hip-width distance). Keep your arms by your sides and relax your shoulders.
- While inhaling, raise both arms above your head and stretch backwards gently.
- Slowly bend your body backwards from the waist, keeping your legs and arms strong for balance.
- Continue to bend until your palms touch the floor behind you, forming a semi-circle or wheel shape with your body.
- Look at a fixed point behind you to help maintain balance.
- Stay in this position for 5-6 breaths, keeping the body steady and breathing deeply.
- Exhale slowly and return to the standing position with control.
- Relax your spine, neck, and waist.
- To release, exhale slowly and lower your back gently to return to the standing position. Keep your arms straight as you rise, then relax your spine, neck, and shoulders completely. Bring your hands down by your sides and take a few deep, calming breaths to stabilise your posture.
- Beginners can practice Ardha Chakrasana (Half Wheel Pose) or perform this asana from a lying-down (supine) position for better control.
- Repeat the asana 2-3 times as per your comfort level.
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