Chakrasana

Wheel Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Improves spinal flexibility and builds back strength

Opens the chest and expands lung capacity

Strengthens arms, wrists, shoulders, legs, and core

Stimulates abdominal organs and supports digestion

Boosts energy, mood, and overall vitality

Counteracts the effects of prolonged sitting

About This Pose

Chakrasana is a full-body backbend where both hands and feet press into the floor and the entire torso lifts into a deep arch. Known also as Urdhva Dhanurasana, it demands significant spinal flexibility, shoulder strength, and core engagement. It is one of yoga's most energising and confidence-building poses.

Step-by-Step Guide

Follow these steps to practice Chakrasana safely

1
Lie on your back with the knees bent and the feet hip-width apart, heels close to the sit bones
2
Place the palms beside the ears, fingertips pointing toward the shoulders
3
Press the feet and hands into the floor and inhale, lifting the hips and chest upward
4
Straighten the arms only as far as the spine and shoulders comfortably allow
5
Draw the shoulders away from the ears and keep the elbows from splaying outward
6
Breathe into the chest and hold for 15 to 30 seconds
7
Exhale, bend the elbows, and lower the spine one vertebra at a time
8
Rest in Balasana or a supine release before repeating