Chakrasana wheel pose

Wheel pose, or chakrasana, is a challenging and deep backbend. With the feet and hands pushing against the floor, the navel reaches toward the sky. Wheel pose requires both strength and spinal flexibility. This pose, an advanced backbend, is the ideal balance of strength and flexibility. The arms, shoulders, chest, lower back, legs, feet, and neck all need to be strong in order to hold this pose.

Instructions

• Lie on your back and bend your knees so that your feet are flat on the floor near your bottom.
• Inhale and reach your arms up. Bend your elbows and place your hands on either side of your head.
• Push into your hands, lift your hips, and gently rest on the top of your head with an inhale.
• Straighten your arms and lift your navel toward the sky with an exhale.
• Breathe while holding the pose.

Cautions

• Avoid if you have weak wrists and back.

Benefits of Wheel Pose

• Strengthens the arms and legs
• Develops spinal flexibility
• Opens the chest
• Increases energy