Benefits of Chakrasana and How to Do It By Dr. Himani Bisht
By Dr. Himani Bisht +2 more
Medically reviewed by Dr. Himani Bisht
Last updated: Jul 23, 2025 Published on: Sep 13, 2022
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By Dr. Himani Bisht +2 more
Table of Contents
Exercise has always been a topic of interest among one and all. So, it is no surprise that many exercise fads have come and gone-from hula hooping and vibrating belts to Zumba and Crossfit. Every few years, we get to see exercise and fitness trends.
While most exercise trends have enjoyed their two minutes of glory under the Sun, one form of exercise has endured the test of time-Yoga. Yoga might generally mean a form of exercise for Western countries, but in the Eastern part of the world, it’s seen more as a practice to seek spiritual enlightenment1.
Yoga, devised by the sages of India long ago, has also gained importance in developed nations, to help alleviate health issues that modern medicine might not solve. Yoga is derived from the word ‘Yuj’, which means ‘union’ in the Sanskrit language, signifying a union of the soul with the spirit. Yoga creates a sense of balance at all three levels; mind, body and spirit. Its utility of asanas (postures), pranayama (breathing exercises), dharana (concentration)and dhyana (meditation) makes it a complete system of practice2.
Chakrasana is a yoga pose with physical, mental as well as spiritual benefits.
‘Chakra‘ literally means wheel. The Chakrasana pose is named as the body assumes the shape of a round wheel in the final position. It is a backward bending pose where the spinal cord is stretched completely3.
For maximum benefit out of any asana, it is essential that it be performed using the proper technique. The steps to do Chakrasana yoga are as follows4:
A slight variation in the classical Chakrasana pose can be done by lifting the heels, instead of keeping them flat, in the final posture.
Do You Know?
Chakrasana is a full-body asana with numerous health benefits. Some of the potential benefits of Chakrasana are:
Everyone wants to look youthful and young. No one wants people to notice their signs of ageing. Regularly practising Chakrasana may help delay ageing, making you appear fresh and young4.
The backward bending pose of Chakrasana may help in expanding the chest region. It helps in stretching the muscles of the chest. It may also help in making it appear broad. It may also play a role in reducing stiffness in the bones and small joints of the chest4.
The backward bending wheel pose assumed in Chakrasana may help all 33 bones in the vertebral column. It may help strengthen the spine and keep it supple3. Studies7 have shown that Chakrasana might benefit those suffering from lower back pain as it might improve the spine’s functional capacity.
Every person desires a narrow waist. If you are looking for a slender look, you must try Chakrasana. It is said that Chakrasana stretches all the abdominal muscles and may help in making the waist narrow3,4.
The practice of Chakrasana may also be beneficial to the nervous system. The nervous system is divided into the autonomic nervous system, which is the nerve meshwork in the body that controls involuntary bodily processes like digestion, respiration, heart rate and blood pressure. The other part is the parasympathetic nervous system, which is the complex grid of nerves that help relax the body after stressful or dangerous situations. Chakrasana helps the two parts of the nervous system work together efficiently.
Practising yoga may have the dual benefit of developing the mind and body; however, it should never be considered a standalone treatment for any health condition. Kindly consult a qualified medical professional for your health condition, so that they may assess you correctly and treat you accordingly. It is also worth remembering that yoga must be done under the guidance of a trained and experienced yoga teacher, who will ensure that you do the asanas using the correct technique.
I will highly recommend practising chakrasana to older patients. It helps in relieving stiffness in the back, neck and shoulder. It also helps in maintaining flexibility during old age. It also provides strength to the muscles of the shoulders, back and neck. Further, it also aids in expanding the chest and improving lung capacity3.
Dr. Rajeev Singh, BAMS
Also Read: Benefits of Jalneti and How to Do It By Dr. Ankit Sankhe
Some contraindications related to Chakrasana are:
A qualified and experienced Yoga trainer can help you analyse your risk factors and help you in doing Chakrasana with the necessary precautions.
Based on some studies8, practising yoga like pranayama, vakrasna, along with chakrasana might show positive effects in managing depression and type 2 diabetes mellitus.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Chakrasana or wheel pose is a full body asana where one curves the spine to do a backward bend. It is called wheel pose, as the final posture of the body resembles a round wheel. It provides a good exercise for the back and the chest and stomach muscles. One may practice this pose regularly, ideally under the guidance of an experienced Yoga teacher to avoid any health issues.
Also Read: Benefits of Ujjayi Pranayama (Ocean Breath) and How to Do it By Dr. Himani Bisht
The name Chakrasana is derived from the word ‘Chakra’, meaning ‘wheel’. This asana is named so because the final posture of the body resembles a round wheel. It is full body asana that helps stretch and strengthen the knees, spine, chest and the upper limbs4.
The steps for Chakrasana are:
Lie on your back with your knees bent, feet 12 inches apart and heels touching the buttocks.
Now raise your arms and bending your elbows, place your palms on the floor besides your head above your shoulder level.
Now breathe in and carefully lift your torso, arching your spine.
Try to straighten your upper and lower limbs as much as possible, dropping your head backward gently.
Hold this position for as long as you can comfortably.
Then slowly lower your torso by allowing your head to touch the floor.
Come back to the initial position and relax4.
Chakrasana should be practised under the able guidance of a qualified and experienced Yoga teacher who can advise you on the number of times that Chakrasana may be done.
No. It is not advisable to practice Chakrasana during pregnancy as it may exert pressure on the abdominal muscles.
Chakrasana is said to stretch the muscles of the stomach area. This may help in making the waistline slimmer.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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