How to do Chakrasana?

From Bridge Pose, place the hands by the ears with the fingertips facing toward the feet. Slowly press weight into the hands and feet, squeezing the elbows toward each other like in Chaturanga and also lift with the heart into Chakrasana.

To come out of the pose, slowly tuck the chin to the chest and roll down one vertebra at a time.

Chakrasana Variations

1. Straight-Legged Wheel

Chakrasana - Straight Legged Wheel

2. Eka Pada Urdhva Dhanurasana (One-Legged Wheel Pose)

Chakrasana - Eka Pada Urdhva Dhanurasana

3. Eka Hasta Urdhva Dhanurasana (One-Armed Wheel Pose)

ka Hasta Urdhva Dhanurasana

4. Chest to Wall

Chakrasana - Chest to Wall

5. Dwi Pada Viparita Dandasana (Forearm Wheel)

 Dwi Pada Viparita Dandasana


Chakrasana variations with base pose as Wheel Pose (Urdhva Dhanurasana).

As students have varying abilities, a given yoga pose may be easy for a particular student but hard for another. In such cases, as a yoga teacher, you can introduce pose variations to further challenge a student who is finding a specific yoga pose easy, or introduce an easier variation of a pose for the student who is finding the main pose hard.

Pose variations can, therefore, help your students grow and also build further confidence in their yoga practice no matter what there starting ability levels are. And this is where your role as a yoga teacher becomes very important. Below we have compiled 20 pose variations of Chakrasana at one place to give you ideas to plan your yoga classes as you interact with students of different levels.

(Practice it for 5-10 minutes)

Benefits of doing Chakrasana

    1. Helps you to improve Core strength and also stability.
    2. Strengthens the vertebral column.
    3. Increases oxygen intake capacity.
    4. Prevents respiratory disorders and also relieves stiffness.
    5. Useful for treating diabetes, Asthma & obesity
    6. Strengthens the back and also abdominal muscles

More Benefits

The wheel pose or chakrasana, when done well and with long deep breathing, is good for these:

  1. If the legs are truly hip-distance apart and parallel, meaning knees over heels, then it strengthens the legs in preparation for, much later, being able to pull your self up to standing (although that is taking me years and it is hard to do unless you are very young)
  2. It opens the front of the body, something we seldom do as we sit crouched in front of computers, stretching -in a bad way- the back of the body with bad posture.
  3. The wheel pose strengthens the back, aiding good posture for the day
  4. It calms the mind, especially if you practice short standing backbends from standing up before doing the wheel.
  5. Keeps the spine flexible. The spine is what holds us up and together, supple, strong back means supple strong life.
  6. It makes for a delicious forward bend right after. All backbends are followed by forwarding bends, it just makes complete sense.
  7. It opens the chess and also forces the breathing to find another way to go deep. This is very helpful when life presents big challenges, we learn to breathe differently and hence our response to life situations changes.
  8. It relaxes the stomach.
  9. The wheel pose makes us seem taller, even though it all comes to better posture.
  10. It is a huge challenge that gives a sense of accomplishment
  11. If straightening the arms all the way, and with the elbows IN, it prepares the body for strength poses, and it opens the chest and therefore the heart.


Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
Do not overdo the exercises if you feel pain in your body.
Start exercises mildly and then increase the repetitions as per your capacity.
People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under expert supervision otherwise do not do it.
Pregnant women should only practice Yoga under the supervision of an expert, otherwise, do not practice any exercise by watching videos or website material.

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