Amazing Benefits and Steps of Chakrasana Yoga Pose (Urdhva Dhanurasana)

About Chakrasana Yoga – 

“Chakrasana” is made up of two words, where ‘Chakra’ means wheel and ‘Asana’ means posture. While doing this asana, the shape of your body appears like a wheel, hence it is called Chakrasana. It is also called ‘Urdhva’ means upward, ‘Dhanush’ means bow. In this posture, your body will rise up. It becomes similar to a bow. This is also called the wheel pose.

Do these yoga asanas before Chakrasana Yoga

Before performing Chakrasana it is recommended to do the following yoga asanas given below. Performing these asanas brings flexibility to your spine, increases the temperature of your back, abdomen, and hand muscles, and makes your hands and ankles stronger, which will make it easier to do Chakrasana yoga poses.

  • Ustrasana
  • Sarvangasana
  • Sethubandhasana


Steps of doing Chakrasana Yoga

The method of Chakrasana has given below, read it before doing it carefully. This will help you while doing Chakrasana. Generally, you simply lean down with your back in this asana. Chakrasana is a difficult posture, so do it carefully, if possible do it under the supervision of a yoga trainer.

Step 1- First lie on the ground on the back, now move your hands up and keep the palms on the ground under the shoulder such that the fingers are towards the body. Fold the legs from the knee. And keep the heel on the outer side of the buttock so that there is so much space between your legs that it is in the shoulder. 

Step 2- While keeping the palms and toes on the ground as four points for the whole body weight, take a deep breath and lift your buttock up, lift the upper part of the body upwards, your elbows, and Keep the knee straight, in this case, the shape of your body will look like a wheel.

Step 3- If you wish, you can only keep the weight of the body on your toes and palms, do not force your body as much as possible while doing this asana.

Step 4- Take normal breaths and maintain this position for 30 to 40 seconds or according to capacity.

Step 5- To get back to normal position, one has to gently lower the body parts. While exhaling keep your head on the ground, then the shoulders, back, and buttocks, now spread your hands next to the body and straighten the legs.

Caution while doing Chakrasana Yoga-

While Chakrasana you should keep the following points in mind-

  • Remember, do not bring the buttock down while coming down.
  • Carefully keep the head and shoulders ground while making a balance.
  • Take care that your knees and elbows do not bend while doing Chakrasana.


Amazing Benefits of Chakrasana Yoga

There are many benefits of Chakrasana, which are explaining below, enhance your face and it affects many parts of your body.

  • Chakrasana stimulates and activates all the organs of the body.
  • Makes your spine more flexible.
  • This asana helps in strengthening the legs, arms, and shoulders.
  • By doing this asana, concentration increases.
  • This asana is beneficial for the thyroid problem.
  • Chakrasana helps to control diabetes.
  • This asana is also beneficial for asthma.
  • This asana improves your digestion.
  • By doing this asana, the excess fat of the stomach, waist, and thigh decreases.

Restrictions for Chakrasana Yoga

Below is the list of diseases, people who are suffering from these diseases should not do Chakrasana.

  • Do not do this asana during pregnancy.
  • Hernia patients should not do this asana.
  • Avoid this asana if you have high relief or heart disease.
  • If you have any injury to your back, abdomen, wrist, neck, and shoulder, please do not do Chakrasana yoga.
  • This posture should not be done if there is more pain on the waist side.

Do these asana after Chakrasana Yoga

  • Pawanmuktasan
  • Matsyendrasana
  • Halasana

Best tips for beginners to do Chakrasana 

  • Before doing Chakrasana, you should also do some other simple postures so that your arms and ankles are strengthened to bring flexibility to the spine.
  • This is a difficult posture, so if you are doing it for the first time, then take the advice of a yoga instructor and then do this asana.
  • If you are not comfortable doing Chakrasana, then do Sethubandhasana.

You can explore much about yoga asana by becoming a part of Yoga Teacher Training in Rishikesh, India.