Himalayan Yoga Academy

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22 Jan 2020 HYN Himalayan Yoga Academy


Chakrasana is an asana , also called Urdhva Dhanurasana in Sanskrit: ऊर्ध्वधनुरासन ; Urdhva – Upward, Dhanur – Bow, Asana – Pose; Pronounced As – OORD-vah don-your-AHS-anna

The Urdhva Dhanurasana is a backbend and also an asana that forms a part of the trailing off exercises in an Ashtanga Yoga regimen. It is also called the Chakrasana or the Wheel Pose, apart from being called the Upward Facing Bow Pose. When the pose is assumed, it resembles a wheel or an upward facing bow. This asana is known to give the spine great flexibility. When done as a part of an acrobatic or a gymnastic routine, it is called the back bridge.

How To Do The Urdhva Dhanurasana (Chakrasana)

  1. Lie flat on your back on the floor. You may bend your knees so that the soles of your feet are on the floor and closer to your buttocks. Make sure that your feet are hip-width apart.
  2. Your hands must be placed behind your shoulders, ensuring your fingers are opened up and pointed towards your shoulders.
  3. Once you feel comfortable in this stance, balance your weight on your limbs. Then, press your feet and palms, and lift your entire body off the mat. Let your head hang gently. Your neck should be long.
  4. Make sure you breathe comfortably. Take slow, deep breaths.
  5. Hold the pose for a minute, or as long as you are comfortable. Then, release by bending your arms and legs, and gently lowering your back on the ground. Lie down in Shavasana for a few minutes before you resume normal activity or continue with your workout.

Precautions And Contraindications

These are some points of caution you must keep in mind before doing this asana.

  1. It is best to avoid this asana if you have tendonitis in the wrists or carpal tunnel syndrome.
  2. If your lower back starts to hurt due to the extension, immediately come out of the pose. Make sure you drive the posture the glutes and the thoracic spine.
  3. You must steer clear of this asana if you have a shoulder impingement.
  4. Do not do this asana if you suffer from headaches or high blood pressure.

What are the benefits of Chakrasana?

There are huge numbers of benefits offered by Chakrasana. However, the main benefits are given to abdomen areas.

  • This position is used to strengthen the back muscles, arms as well as the abdominal muscles.
  • It highly helps in enhancing the eyesight of an individual.
  • The lungs can take more oxygen as the chest gets enhanced.
  • It helps in enhancing the flexibility of the spine.
  • It reduces the fat at abdomen muscles so that you can have a great body structure.
  • The asana is helpful in strengthening the muscles of the legs and hands.
  • It keeps our metabolism maintained normally by inducing endocrine glands.
  • It refreshes the brain by inducing brain cells.
  • Women who are suffering from menstrual problems then this asana can be very helpful in rectifying such kind of problems.
  • It helps in rectifying our blood as well as makes us feel better and peaceful.
  • It stimulates the process of spleen, kidneys, and liver.
  • It provides relief if an individual is suffering from constipation.
  • It is helpful in stimulating the process of kidneys, pancreas, and liver.
  • It is also helpful in stimulating the thyroid gland.

What are the Cons of Chakrasana ?

  • Although there are no specific cons of this wheel pose there are some limitations and contradictions on it.
  • An individual who is suffering from cardiac ailment should avoid performing this asana.
  • The one who is suffering from high blood pressure problems also should avoid this position.
  • One should not attempt it if one is too tired, heart ailments, have weak arms or wrists, hypertension and during pregnancy

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