Chakrasana (Urdhva Dhanurasana)
Wheel Pose · చక్రాసనం
Advanced Back bends · వెనుకకు వంగే ఆసనాలు
⏱ Hold / repeat: 5–10 seconds · 👧 not for children · 👵 seniors: choose an easier version
Advanced practice: learn it with a qualified yoga teacher, not from a page.
How to do it
- Lie on the back, knees bent, feet near the hips.
- Place the palms beside the ears, fingers towards the shoulders.
- Press the hands and feet down and lift into a full arch.
- Breathe; lower slowly, chin to chest.
🌬️ Breathing: Steady breathing; do not hold.
✅ Benefits
- Deep back extension and shoulder opening (for experienced practitioners)
❌ Common mistakes
- Splaying the knees and feet
- Forcing with a stiff back
⚠️ Avoid it, or take care, if
- Back, wrist or shoulder injury
- Heart conditions or blood-pressure problems
- Pregnancy
- Beginners: learn with a teacher
🪑 Easier versions
- Setu Bandhasana instead
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Back bends
Bhujangasana Ustrasana Dhanurasana Setu Bandhasana Matsyasana Salabhasana Purvottanasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
