Chakrasana: A Complete Guide to the Wheel Pose

Chakrasana, also known as Wheel Pose, is a yoga posture that provides a full-body stretch and strengthens various muscles. This pose is considered an intermediate-level asana and requires a great deal of flexibility, strength, and balance. In this article, we’ll explore the benefits of Chakrasana, precautions to take, and step-by-step instructions on how to do Chakrasana.

Table of Contents

Pose Overview

Sanskrit Name: Chakrasana

Western Name: Wheel Pose

Yoga Pose Type: Standing Back Bend

Preparation: 3x Sun Salutation A (not required but recommended), Ardha Chakrasana

Follow-up: Childs Pose (Balasana)

Why we love this Yoga Pose: Chakrasana is an excellent pose to practice backends. It also is a small inversion which gives us additional benefits.

Benefits of Chakrasana

Chakrasana is a full-body stretch that helps improve flexibility and balance. Some of the benefits of this pose include the following:

  1. Strengthens the back and abdominal muscles
  2. Improves flexibility in the spine, hips, and shoulders
  3. Opens up the chest and improves lung capacity
  4. Reduces stress and anxiety
  5. Helps improve digestion
  6. Stimulates the thyroid and pituitary glands
  7. Can help reduce the symptoms of depression


While Chakrasana offers many benefits, it’s essential to practice this posture with caution. Here are some precautions to keep in mind:

  1. Do not attempt this pose if you have a recent or chronic injury to the back, neck, or shoulders.
  2. Pregnant women should avoid this pose.
  3. Do not attempt this pose if you have high or low blood pressure.
  4. If you have any medical condition, consult your doctor before attempting this pose.
  5. Always practice this pose under the guidance of a certified yoga instructor.

Step-by-Step Instructions for Chakrasana


Before attempting Chakrasana, it’s essential to warm up the body with some preparatory poses. Here are some beginner tips to help you get started:

  1. Begin by doing some basic yoga poses such as downward-facing dog, cobra pose, and cat-cow stretch to warm up the body.
  2. Practice some preparatory poses such as bridge pose, wheel pose with the support of a block or wall, and camel pose.
  3. Focus on the breath while performing each pose, and never push your body beyond its limits.

Now let’s move on to the step-by-step instructions for Chakrasana:

  1. Lie on your back with your knees bent and feet hip-distance apart.
  2. Bring your hands by your ears with your fingertips pointing towards your shoulders.
  3. Press your feet and hands into the ground and lift your hips and shoulders off the mat.
  4. Straighten your arms and lift your head off the ground. Try to bring the crown of your head to the mat.
  5. Hold the pose for a few breaths, and then slowly release your body back to the ground.

Beginner Tips

Chakrasana can be a challenging pose, especially for beginners. Here are some tips to help you get started:

  1. Start with preparatory poses and gradually work your way up to Chakrasana.
  2. Practice this pose under the guidance of a certified yoga instructor who can help you with proper alignment and adjustments.
  3. If you’re not able to lift your body fully, use a block or wall to support your back.
  4. Remember to focus on the breath while performing each pose, and never push your body beyond its limits.


Chakrasana is a challenging yet rewarding pose that offers many benefits for the mind and body. With proper alignment and guidance, anyone can master this pose. Remember to start slowly, listen to your body, and never push beyond your limits. Happy practicing!

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