Wheel Pose or The Upward Facing Bow Pose is also known as the Chakrasana. Chakra means wheel and the body attains the shape of a wheel on performing this pose, hence the name.It is a good back bend pose that helps to strengthen the muscles of the arms and legs. It is also effective in keeping the extra fat off your belly.

Health Benefits

The wheel pose is known for strengthening the back and abdominal muscles. It is also effective in toning organs in the abdominal area, that is, the reproductive, excretory and digestive system. This pose leads to an expansion of the chest and shoulders, while strengthening the wrist, hip and lower back muscles.

This pose helps get the body in a good shape and acts as a therapy for asthma. The wheel pose also stimulates the thyroid and pituitary glands and acts as a cure for infertility.

Getting into the pose

What you need: Room with fresh air (if you are doing it outside, otherwise do it in an open area) and you

Difficulty level: Intermediate

Initial Position: Supine

Drishti or Gaze:Towards the sky

Steps

1. Lie on the ground in supine position with your arms to your sides. Bend your knees and draw your legs closer to your body with your feet on the floor, hip width apart. Breathe normally on a count of 1-2-3.
2. Position your hands by the side of your ears, but not too close. Let your fingers point towards your feet.
3. At the count of 3, begin to lift your lower body with the help of your legs and upper body with the help of your hands.
4. Continue to lift your body till you attain a complete wheel pose and hold the pose for a minute.
5. Release the pose and relax.

Rest in Child’s Pose (Balasana), if you feel exerted.

Other variations

1. Block between feet wheel pose: Often, the distance between feet that should be hip width apart tends to change or lessen. In such a case, keep a block between the inner soles of the feet which is hip width long. This will help you maintain the correct distance between the feet.
2. One-legged wheel pose: Perform the wheel pose as usual, but lift off one leg in the air and then perform it one-legged.

Preparatory Poses

Standing Backward Bend (Ardha Chakrasana)

Beginner’s Tips

If at first, the pose feels uncomfortable to be performed then spread the feet more than hip width apart according to your comfort and focus more on the steadiness of the body while performing this pose.

Advanced Poses

Seated Forward Bend (Paschimottanasana)

Crocodile Pose (Makarasana)

Corpse Pose (Savasana)

Important notes

1. Those suffering from Carpal Tunnel Syndrome are advised to not perform this pose.

2. Students suffering from back pain or any other spinal column injury or ailments are also not advised to perform this pose.

Last Update: 11th July, 2014

Next Update: 11th Sept, 2014