Khada Chakrasana, also known as Standing Wheel Pose, is a powerful asana in Hatha Yoga that helps to increase flexibility, strength, balance, and energy in the body. In this pose, the body is bent backward in a circular motion, which stimulates the energy flow in the body and promotes overall physical and mental health.

To practice Khada Chakrasana, begin by standing with your feet shoulder-width apart and your arms at your sides. Take a deep breath in, and as you exhale, lift your arms up to shoulder height, keeping your palms facing down. Inhale deeply again, and as you exhale, twist your torso to the right, bringing your left hand across your body to rest on your right shoulder. Place your right hand on your left hip.

From here, exhale and begin to bend your torso backward in a circular motion, keeping your legs straight and your knees unlocked. As you move backward, let your right hand slide down your left leg, reaching as far down as you comfortably can. Keep your left arm extended, and gaze up towards the ceiling.

Hold this position for a few deep breaths, feeling the stretch in your abdomen, chest, shoulders, and arms. Then, inhale deeply and slowly come back up to standing, bringing your arms back down to your sides. Repeat on the other side.

Khada Chakrasana is a challenging pose that requires a certain level of strength and flexibility in the body. If you are new to yoga or have any health conditions, it is important to practice this pose under the guidance of a qualified yoga teacher.

Benefits of Khada Chakrasana:

  1. Strengthens the spine: Khada Chakrasana is an excellent pose for strengthening the muscles of the back and spine. It helps to improve posture and alleviate back pain.
  2. Increases flexibility: This pose stretches the entire front of the body, including the chest, abdomen, and hips. It helps to increase flexibility in these areas and promotes overall mobility.
  3. Boosts energy: Khada Chakrasana stimulates the energy flow in the body, helping to increase vitality and reduce fatigue.
  4. Improves balance: This pose requires focus and concentration, which helps to improve balance and coordination.
  5. Reduces stress: Khada Chakrasana can help to reduce stress and anxiety by calming the mind and promoting a sense of relaxation.


While Khada Chakrasana offers many benefits, it is important to practice it with care and attention to your body’s limits. Here are some precautions to keep in mind:

  1. Avoid this pose if you have any spinal injuries or conditions.
  2. Do not force your body into the pose. Move slowly and gently, listening to your body’s signals.
  3. Keep your knees slightly bent to avoid strain on the lower back.
  4. Do not hold your breath. Breathe deeply and evenly throughout the pose.
  5. Always warm up properly before attempting this pose, and follow it with a cool-down period to help release any tension in the body.


Khada Chakrasana is a challenging but rewarding pose that offers many benefits for the body and mind. It helps to increase strength, flexibility, balance, and energy, while also promoting relaxation and reducing stress. With practice and patience, this pose can become a powerful tool for improving your overall health and well-being.