Health Benefits of Chakrasana Urdva Dhanurasana with Steps Wheel Pose

Wheel Pose, also called Chakrasana or Urdva Dhanurasana. Sanskrit: ऊर्ध्वधनुरासन; Urdhva – Upward, Dhanur – Bow, Asana – Pose; Pronounced As – OORD-vah don-your-AHS-anna

Chakrasana, also known as Wheel Pose or Urdva Dhanurasana (Upward-Facing Bow Pose), is a yoga pose. Its a backbend found in the last part of the Primary Series of Ashtanga yoga. It gives great flexibility to the spine.

Chakrasana or Urdhva Dhanurasana or Wheel Pose

Urdhva Dhanurasana is a backbend that forms part of the concluding exercises in an Ashtanga Yoga practice.  Chakrasana or the Wheel Pose, and is also known as the Upward Bow Pose.

When performed, this position takes on the appearance of a wheel or an elevated bow. This asana is recognized for enhancing the flexibility of the spine. In acrobatic or gymnastic contexts, it is referred to as the Back Bridge.

Step-by-Step Guide to Chakrasana (Wheel Pose / Urdhva Dhanurasana)

Preparation:

Get your body ready by incorporating some gentle backbends, such as Cobra Pose (Bhujangasana) or Bridge Pose (Setu Bandhasana). Focus on making sure your wrists, shoulders, and spine are both flexible and strong. You’ll feel more energized and prepared for what’s next!

Getting Started – Lie down flat on your back. bend your knees and place your feet on the ground close to your body.

Hand Position – Put your hands beside your ears, with your fingers pointing toward your shoulders. Keep your elbows bent and aligned with each other.

Activate Your Core – Press your feet firmly into the floor. Tighten your thighs and engage your core muscles.

Lift Your Body – Take a deep breath in, and push through your hands and feet to lift your hips, chest, and shoulders off the mat. Keep your head relaxed.

Full Stretch – Stretch out your arms and legs as far as you can! Arch your back and lift your chest up toward the sky.

Hold the Pose – Breathe steadily and hold this position for 10 to 30 seconds, depending on what feels good for you.

Gently Release – Exhale, bend your elbows and knees slowly, and lower your back down to the mat. Rest in Savasana (Corpse Pose) or lie back comfortably to relax your spine.

Cautions of Chakrasana (Wheel Pose / Urdhva Dhanurasana)

Chakrasana, or the Wheel Pose, has many great benefits, but it can be tough to master. To enjoy this pose safely, it’s important to prepare well and use the right technique. Being careful can help you avoid injuries and make your practice enjoyable.

Please Avoid This Pose If You Have:

Back or Spine Issues – If you have herniated discs, intense lower back pain, or other spinal problems, it’s best to skip this pose.

Wrist or Shoulder Pain – Problems like carpal tunnel syndrome, frozen shoulder, or rotator cuff injuries can get worse if you put pressure on your arms.

Heart Issues or Blood Pressure Problems – This pose works your heart hard, which might not be safe for those with heart conditions.

Headaches or Migraines – Since this pose increases blood flow to your head, it could lead to headaches.

Recent Surgery – If you’ve recently had surgery, especially on your spine, abdomen, or wrists, it’s wise to avoid this pose until you’ve fully healed.

Hernia – This deep backbend creates a lot of strain on your stomach, which can make a hernia worse or cause other problems.

Chakrasana or Urdhva Dhanurasana or Wheel Pose Benefits:

Wheel Pose yoga asana (Urdhva Dhanurasana) is a powerful backbend that offers numerous physical, mental, and energetic benefits. Here are some key advantages:

Physical Benefits:

1. Improves Spine Flexibility & Strength – Enhances spinal mobility and counteracts the effects of prolonged sitting.
2. Opens the Chest & Shoulders – Expands the lungs, improving breathing capacity and posture.
3. Strengthens the Core & Back – Engages abdominal muscles and strengthens the lower back.
4. Boosts Arm & Leg Strength – Activates the shoulders, triceps, wrists, thighs, and glutes.
5. Enhances Balance & Stability – Develops overall body awareness and coordination.
6. Strengthens liver, pancreas and kidneys.
7. Excellent for heart- The Wheel Pose is a strong backbend that opens your chest. This makes it easier for you to breathe and boosts your lung power. wheel pose boosts your blood flow, gets your heart racing, and supports your heart’s health, making it easier to keep your blood pressure in check.
8. Spinal Flexibility- Chakrasana is a fantastic yoga pose for improving your spine’s flexibility. It provides a deep stretch and strengthens the back, helping you move more easily and easing any stiffness you might feel.
9. This asana also gives strength to your legs, abdomen, buttocks, spine, shoulder blades, glutes, hamstrings, lower back, wrists, and arms.
10. It cures infertility, asthma, and osteoporosis.
11. It also relieves stress and reduces depression, and makes you feel energetic and full of life.

Mental & Energetic Benefits of Chakrasana or Urdhva Dhanurasana or Wheel Pose:

1. Elevates Mood & Reduces Stress – Opens the heart chakra (Anahata), promoting emotional release and positivity.
2. Increases Energy & Vitality – Stimulates circulation and invigorates the nervous system.
3. Enhances Confidence & Mental Clarity – The intensity of the pose encourages resilience and mental focus.
4. Boost Your Energy and Vitality: Chakrasana is more than just a stretch; it’s an exciting boost for your nervous system. This lively pose helps shake off fatigue and fills you with fresh energy, making it ideal for those days when you feel drained.
5. Emotional Unburdening and Heart Chakra Awakening: Chakrasana is like a gentle hug for your heart. It helps you relax your chest and makes room for your emotions to flow, giving you the chance to release built-up feelings. While you stretch and breathe deeply, you might feel a wave of kindness and warmth filling your heart. This can help you feel closer to yourself and to the people around you.
6. Breathe Away Stress: This pose, which blends movement with deep breathing, is great for relieving stress and anxiety. Concentrating on Chakrasana helps you find your center, bringing clarity and calm to the hectic pace of everyday life.

🚫 Precautions Chakrasana or Urdhva Dhanurasana or Wheel Pose:

• Don’t do this during an asthma attack.
• Skip it if your breathing feels tight or hard.
• Always practice with a teacher to learn the right way to breathe.
• ⚠ If you have high blood pressure (hypertension), it’s best to avoid doing Chakrasana.

❌ Avoid Chakrasana or Urdhva Dhanurasana or Wheel Pose

• Osteoporosis makes bones weaker, making them easier to break.  
• Chakrasana puts a lot of stress on your spine, wrists, and shoulders, which can lead to injuries.  
• Quick movements or poor posture can result in fractures or strain on your joints.

✅ Safer Options

• Try gentle backbends such as Cobra Pose or Bridge Pose.  
• Incorporate strengthening moves like Chair Pose and Warrior Poses to keep your bones strong.