Yoga asana for healthy lungs: How to do Chakrasana or the Wheel Pose (steps); benefits and precautions – Times Now

New Delhi: Chakrasana, popularly called the Wheel Pose, is also known as Urdhva Dhanurasana (upward-facing Bow Pose). It is a deep backbend posture and gives flexibility and strength to the spine. This pose should not be performed without a proper warm-up. Before practicing this asana, you can begin with sukshma vyayam or subtle exercises to prepare your body for this pose.
Practice a few cycles of Surya Namaskar and follow it up with asanas such as Bhujangasana, Urdhva Mukha Shvanasana, and Setu Bandha Sarvangasana. Hold each posture for 15-30 seconds, this ensures that your back is thoroughly ready for deep backbends and reduces the risk of injury to the body.
Chakrasana can be done from both standing and sleeping positions. If you are a beginner, start from the lying down posture, and as you build your strength and spine flexibility, and overcome any fear, you can practice from a standing position.
Begin by lying down on your back and fold your legs, placing your feet firmly on the floor. Reverse your palms and place next to your ears or under your shoulders. Your fingers should be pointing forward. As you inhale, press your palms and feet into the ground for support, lift up your pelvis by straightening your arms and legs.
Initially, you can place the top of your head down. Slowly, lift your entire body up to form an arch. Relax your neck by letting your head fall gently behind. Keep your weight equally distributed between your limbs.
Formation of the posture:
How to do Chakrasana or the Wheel Pose
The posture is not recommended for practitioners suffering from any kind of back injury or spinal problems. Those who have a condition of glaucoma, and/or high blood pressure should avoid this pose. Since Chakrasana puts a load on the wrists, so, if you feel you do not have enough strength in your arms or wrists to lift up, try doing this pose from a chair. Avoid this pose in case of any disc compression.
Pregnant women are advised to refrain from performing Chakrasana in the later stages of pregnancy. Women who are menstruating may do this pose from a chair.
Please avoid Chakrasana in case of:
After you practice Chakrasana, you can follow it up with spinal twisting postures such as Ardha Matsyendrāsana or Supta Padangusthasana to relax and stretch the muscles of your back. Rest in Shavasana for 15-30 seconds, alternatively, you could also bring your knees up to your chest and tuck your nose between your knees in Pawan Muktasana. These follow up poses help release any strain from your back region.
(Disclaimer: The author, Grand Master Akshar is a yoga master, spiritual guide, philanthropist, and a lifestyle coach. He is a guest contributor and a part of our medical expert panel. Views expressed are personal.)
Get the Latest health news, healthy diet, weight loss, Yoga, and fitness tips, more updates on Times Now


2 thoughts on “Yoga asana for healthy lungs: How to do Chakrasana or the Wheel Pose (steps); benefits and precautions – Times Now”

  1. Hiya very cool website!! Man .. Beautiful .. Amazing .. I’ll bookmark your site and take the feeds also?KI am satisfied to find a lot of helpful info right here within the post, we’d like work out extra techniques in this regard, thanks for sharing. . . . . .

  2. I wish to voice my love for your kindness supporting men and women that need help on the area of interest. Your real dedication to passing the solution throughout came to be certainly effective and have all the time permitted regular people just like me to reach their dreams. Your amazing warm and friendly help means a great deal to me and even further to my fellow workers. Thanks a ton; from everyone of us.


Leave a Comment