Chakrasana, also called Urdhva Dhanurasana, is a complete backbend. The body becomes an arch from hands to feet. It is energising, heat-building and not a beginner pose.
Prepare with Bridge, Cobra and Camel. If Wheel is not yet available, stay in Bridge — that too is Chakrasana in seed form.
How to practise
- Lie on the back. Bend the knees, feet hip-width near the hips. Place the palms beside the ears, fingers toward the shoulders.
- Inhale, lift onto the crown of the head and check that the elbows stay in.
- Press the hands and feet, inhale and straighten the arms, lifting the head off the floor.
- Let the head hang. Keep the feet parallel. Breathe into the chest.
- Exhale, tuck the chin and lower down slowly. Rest in Bound Angle or hug the knees.
Hold 5–15 seconds. Repeat 1–3 times. Rest well after.
Benefits
- Strengthens the arms, wrists, legs, glutes and spine
- Deeply opens the chest, shoulders and hip flexors
- Increases energy and lung capacity
- Improves spinal flexibility when prepared properly
Precautions
Avoid in high or low blood pressure, heart issues, neck or wrist injury, hernia, recent surgery, glaucoma, migraine or pregnancy. Practise only after a thorough warm-up, preferably with a teacher nearby.
