Chakrasana, also known as the wheel pose, is a classic hatha yoga posture that has been practiced for centuries. It is a powerful backbend that opens up the heart and expands the chest, while simultaneously stretching the spine, strengthening the arms and legs, and stimulating the body’s energy centers. In this blog post, we will explore the benefits, techniques, and variations of Chakrasana, as well as some precautions to keep in mind.

Benefits of Chakrasana

Chakrasana is a dynamic and energizing posture that provides numerous physical, mental, and spiritual benefits. Here are some of the most notable benefits of practicing Chakrasana regularly:

  1. Improves flexibility: Chakrasana stretches and strengthens the muscles in the back, shoulders, arms, legs, and chest, promoting greater flexibility and range of motion.
  2. Enhances posture: Chakrasana helps to align the spine and improve posture, which can reduce pain and discomfort caused by poor posture habits.
  3. Increases energy flow: Chakrasana stimulates the body’s energy centers or chakras, increasing the flow of prana or life force energy throughout the body.
  4. Reduces stress and anxiety: Chakrasana is an invigorating posture that can help to release tension and stress from the body, reducing anxiety and promoting relaxation.
  5. Boosts confidence and self-esteem: Practicing Chakrasana can help to build self-confidence and self-esteem, as it requires strength, balance, and focus.


Here are the steps to practice Chakrasana:

  1. Begin by lying on your back with your knees bent and feet flat on the floor, hip-distance apart. Place your palms on the floor beside your ears, fingertips pointing towards your shoulders.
  2. Press your palms and feet into the floor, and on an inhale, lift your hips up towards the sky, coming into a bridge pose.
  3. Exhale, and as you inhale again, press into your palms and feet, lifting your entire body up off the floor. Straighten your arms and legs as much as possible, and come into a full-wheel pose.
  4. Hold the pose for a few breaths, then release on an exhale, slowly lowering your body back down to the floor.


There are several variations of Chakrasana that can be practiced to suit different levels of experience and ability. Here are some of the most common variations:

  1. Half-wheel pose: This variation involves lifting the body up into a half-wheel pose, with the head and arms resting on the floor. This is a good option for beginners or those with limited flexibility.
  2. Supported wheel pose: This variation involves using a prop such as a yoga block or bolsters to support the lower back in the full wheel pose. This is a good option for those with lower back pain or discomfort.
  3. One-legged wheel pose: This variation involves lifting one leg off the floor and extending it upwards towards the sky while holding the full wheel pose. This is a good option for those looking to challenge their balance and strength.