Advancedbackbend

Wheel Pose

चक्रासन

Chakrasana, or Wheel Pose, is an intense backbend that increases spinal flexibility and strengthens the back muscles. It also opens the chest and shoulders, and stimulates the abdominal organs.

Anatomy Involved

Benefits

Increases spinal flexibility
Strengthens the back muscles
Opens the chest and shoulders
Stimulates the abdominal organs
Energizes the body
Full anatomical benefits — muscles, joints, organs →

Avoid If

Back injury
Shoulder injury
High blood pressure
Headache
Pregnancy

Common Mistakes to Avoid

✕Compressing the lumbar spine — focus on thoracic extension

✕Dropping the head back without control — keep the neck long

✕Splaying the knees wider than the hips

✕Pushing too deep too soon — build intensity gradually

✕Forgetting to breathe or breathing shallowly

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Initiate the backbend from the thoracic spine, not the lumbar
2Lift the sternum toward the ceiling
3Keep the gluteal muscles engaged to protect the lower back
4Broaden across the collarbones
5Maintain length in the back of the neck — do not drop the head back

Pose Details

Pose Type

backbend

Body Focus

full bodyspineshoulders

Focus Areas

flexibilitystrengthendurancebreathing

Yoga Styles

hathavinyasaiyengarashtanga

When to Practice

peak pose

Position

supine

Target Areas

Practice Flow

Adho Mukha Svanasana

Upward-Facing Dog Pose

Setu Bandhasana

Camel Pose

This pose

Standing Forward Bend

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

About this Pose

Chakrasana, or Wheel Pose, is an intense backbend that increases spinal flexibility and strengthens the back muscles. It also opens the chest and shoulders, and stimulates the abdominal organs.

How to Practice

1. Lie supine on the floor, bend your knees and place your feet hip-width apart on the floor.

2. Place your palms on the floor near your shoulders, with your fingers pointing towards your shoulders.

3. Inhale, press your hands and feet into the floor, and lift your hips up.

4. Lift your body up into an arch, pushing your chest and abdomen upwards.

5. Try to straighten your arms and legs, but keep them slightly bent if necessary.

4 more steps remaining

Already registered? Login

Frequently Asked Questions

Common questions about Wheel Pose

What is Wheel Pose?

Chakrasana, or Wheel Pose, is an intense backbend that increases spinal flexibility and strengthens the back muscles. It also opens the chest and shoulders, and stimulates the abdominal organs.

What are the benefits of Wheel Pose?

Increases spinal flexibility. Strengthens the back muscles. Opens the chest and shoulders. Stimulates the abdominal organs. Energizes the body. Improves posture.

Who should avoid Wheel Pose?

Avoid this pose if you have: Back injury, Shoulder injury, High blood pressure, Headache, Pregnancy.

How many steps are in Wheel Pose?

Wheel Pose is practiced in 9 steps. Lie supine on the floor, bend your knees and place your feet hip-width apart on the floor.

Is Wheel Pose suitable for beginners?

Wheel Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Wheel Pose?

You may use: wall. Props make the pose more accessible and comfortable.

What poses should I do before Wheel Pose?

Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.