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Chakrasana: Urdva Dhanurasana

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About Chakrasana

Chakrasana is an extremely back bending asana that when in the final stage looks like a wheel.

For the beginner, this asana may seem a little bit tough but immense practice can lead each and everyone towards perfection.

This yoga posture is called the Wheel pose and Upward facing bow pose.

This asana gives your spine the utmost flexibility.

If this asana is done as the inclusion of an acrobatic or gymnastic schedule, it is known as a Back bridge.

If you are a beginner and about to try this pose you would find your knees and feet are spreading as you lift your body to form the pose. And this may compress your lower back.

So it is an advice for the beginners to use a strap on their thighs to hold the pose right while performing the asana.

Steps to Chakrasana:

  • First, lie flat on your back on the ground.
  • Bend your knees and keep your soles on the floor. Make sure that your feet are closure to your buttocks and are hip-width apart.
  • Next place your hands behind your shoulder, point your fingers towards your shoulder and keep the fingers open.
  • Now, do you feel comfortable? If yes then try to balance your weight on your muscles and press your feet and palms a bit.
  • Press hard to gain your weight and lift your entire body up off the floor.
  • Keep your neck long and let your head hang softly.
  • Now keep this position as long as possible.
  • Then release the weight by bending your arms and legs, and lower your back gently on the floor.
  • It is advised to lie down in Shavasana for few moment before acting normal activities.

Benefits of Chakrasana:

  • As this asana gives your lungs and chests a good stretch which relief you from various breathing issues.
  • This asana provides you immense strength to your spine, shoulders, lower back, buttocks, wrists, abdomen, hamstrings, and arms.
  • A continued practice of this asana gives a good stretch to your core, hip flexors, and your wrist flexors.
  • This asana stimulates your pituitary and thyroid glands.
  • This very asana the cobra pose is an effective remedy for infertility, asthma, and osteoporosis.
  • This asana leaves you energized and removes your stress and tension.


  • People having shoulder impingement, tendonitis in the wrists are advised to avoid this asana.
  • Pregnant women are strictly prohibited from performing this yoga posture.

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