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CHAKRASANA (Inverted Bow Pose or Wheel Pose)




CHAKRASANA, as the name suggests, manipulates the body in the form of a wheel. Its other name is URDHVA DHANURASANA( inverted bow pose) since the body takes the shape resembling an inverted archer’s bow. It is one of the advanced postures and requires the spine and the body is a flexible and agile shape. It is recommended that the practitioner must first practise the basic postures before performing the CHAKRASANA. How to perform the posture is being mentioned in step by step format so that the practitioner can easily understand while doing it.

Step-by-Step Instructions



  • Step 1. First, lie down straight in supine posture keeping the legs and the hands close to the body.


  • Step 2. Now fold your legs towards your hips and then spread both legs apart as far as you can comfortably.


  • Step 3. Now with the help of your hands prepare to lift your upper body (torso) a bit. First, place your hands apart with the help of your palms so that you are ready to lift your torso.


  • Step 4. With your legs apart and firm as well as your hands apart and firm lift your upper body and your legs upwards.


  • Step 5. With the help of your palms and feet keep in lifting your entire body until your spine and legs form an arch (comfortably and slowly).


  • Step 6. Once comfortably making an arch stay in that position while your eyes look straight down. Inhale and exhale comfortably and maintain the inverted arch posture for a while.


  • Step 7. After staying for a comfortable duration gently come down in the same manner as you went up back into the supine posture. Relax here for a while. This completes your CHAKRASANA.




Health Benefits of Chakrasana:



  • 1. It increases the flexibility of the spine and stretches the muscles of the hands and legs.

  • 2. It stretches the abdominal muscles as well.

  • 3. The lungs are also stretched in this posture hence it increases vital lung capacity.

  • 4. It enhances the capacity of your thigh muscles as well as your biceps and triceps.

  • 5. It revitalises the navel chakra (Manipur Chakra) hence gastric and digestive functions are enhanced.

  • 6. Keeps your spine fit and formidable from day to day stress during routine work.



    • Precautions:



    • 1. Don’t practise this posture in case of any abdominal or spinal injury.

    • 2. First, make your spine flexible enough by sun salutation or basic postures before attempting it.

    • 3. Don’t practise sudden movements rather gradually move into and out of the posture.

    • 4. If you feel jittery or discomfort in breathing come out of this posture at once.

    • 5. If recovering from any surgery or injuries abstain from practising this posture.

    Sanskar Yogashala

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