Wheel Pose
Chakrāsana
चक्रासन
It is an advanced backbend pose where the entire body arches into a large circle, resembling a wheel.
Also known asUpward Bow Pose
Chakrāsana is comprised of "Chakra" (wheel, circle) and "Āsana" (posture/pose). It is an advanced backbend pose where the entire body arches into a large circle, resembling a wheel.
This pose maximizes spinal flexibility and cultivates full-body strength and coordination. By widely opening the heart and lungs, it activates respiratory and circulatory functions, and strongly stimulates life force energy. It promotes mental openness and freedom from fear.
Lie on your back, bend knees with heels close to buttocks, and place hands beside the ears with fingertips pointing towards shoulders. Inhale, strongly press feet and palms into the floor, lift hips and chest, arching the entire body. If there is no neck strain, lift the crown of the head off the floor, maintaining deep breaths.
Emphasize "extending through the thoracic spine rather than just arching the lower back" to minimize lumbar strain. As this is an advanced pose, advise thorough warm-up and, if necessary, offer assistance (instructor support or wall practice) to ensure safety.