How to Do Chakrasana: What Are The Benefits And Precautions Of Wheel Pose

Meaning of Chakrasana

Chakrasana is derived from the Sanskrit word Chakr, which means Wheel, and Asana indicates a Yoga pose. Therefore, Chakrasana is also called a Wheel pose. However, it is known by meanings, too, like circle, whirlpool, and spiral. It is the so-called wheel pose because, in the final stage, it takes the shape of a wheel. It is associated with many benefits like a flat stomach, belly fat burning, making the spine supple, etc. It has some precautions, too.

How to do Chakrasana: steps to do wheel pose

chakrasana steps and benefits

  • Lie down on your back.
  • Bend the legs and place the heels near the buttocks.
  • There should be a half-meter gap between the feet.
  • Place the hands on the ground near the head.
  • Inhale, raise the head and trunk off the ground and straighten your arms and legs.
  • Try to give suitable stretching on the back as per convenience.
  • Maintain the pose as long as you can.
  • Do normal breathing while maintaining the pose.
  • Return to the original position by slowly lowering the body to the ground.

Chakrasana benefits

  1. Intra-abdominal pressure: It gives intense intra-abdominal pressure and decongest the stomach, thus being good for the health of entire abdominal organs. It releases trapped gases from the abdominal region and ensures smooth oxygenated blood flow to various body organs, thus increasing the efficiency of organs and body systems.
  2.  Lethargy: It is one of the essential yoga poses to overcome lethargy and sluggishness. It also provides excellent vitality, energy, and a feeling of lightness.
  3. Navel health: It has a direct effect on the solar plexus at the navel, which is a large sympathetic nervous centre, thus suitable for the smooth functioning of various organs.
  4. Sexual organs: Practising wheel pose helps to better the functioning of sexual organs.
  5. Kidney and Bladder health: Practicing this yoga directly stimulates the sympathetic nerves and provides appropriate fluid balance in the body, thus ensuring sound health of the kidney, urinary bladder, and organs related to the urinary system.
  6. Diabetes: The regular practice of this yoga asana tones up the pancreas and ensures the proper secretion of glucagon and insulin, thus helping manage diabetes.
  7. Weight Loss: It is one of the effective yoga for weight loss. It makes your body slim and trim. It also tones up your arms and legs and gives a suitable fitness structure.
  8. Flat stomach: It is excellent yoga to burn belly fat and helps to make your stomach flat. It also sheds extra fat from the abdominal region.
  9. Spinal health: It rejuvenates and realigns the entire spinal column. Regular practice of yoga helps to relieve backache. It not only reduces the backache but also strengthens the back.
  10. Cardiac health: It massages the heart by pushing reasonable pressure in the diaphragm, which is made towards the heart by the extra pressure in the abdomen.
  11. Asthma: It helps to enhance the capacity of the chest, thereby increasing the lung’s ability and is good for various respiratory disorders, including asthma.
  12. Thyroid and adrenal glands: It massaged and toned the thyroid and the adrenals, thus good for women suffering from thyroid problems.
  13. Strengthens arms and wrists: It gives suitable stretch to the arms and wrists, thus toning and strengthening the arms and wrists. It has also very soothing effects on the head.

Preparatory pose

Follow up pose

  • Halasana
  • Sarvangasana
  • Ardhahalasana
  • Vipritkarni
  • Paschitmottasana

Chakrasana precautions

The wheel pose shouldn’t be performed in the following conditions.

  • It shouldn’t be performed for those who have high blood pressure.
  • Heart problems
  • Stomach ulcers
  • Dilated eye pupils
  • In case of weak arms
  • Abdominal surgery
  • Fractured bones
  • Pregnancy
  • Spinal injury
  • Dizziness


2 thoughts on “How to Do Chakrasana: What Are The Benefits And Precautions Of Wheel Pose”

    • You can try some yoga poses like Tadasana, Setubandhasna, Dandasana, etc. However, these yoga poses should be practiced in the supervision of yoga expert.


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