Yoga : Urdhva Dhanurasana (Chakrasana) – Upward Bow Pose / Wheel Pose- how to perform

 

Urdhva Dhanurasana, also known as Chakrasana (Wheel Pose) or Upward Bow Pose, is an advanced backbend in yoga. It is named after its shape, resembling a wheel or an upward-facing bow. This pose deeply stretches and strengthens the spine, shoulders, arms, legs, and core, while also stimulating energy flow throughout the body. Practicing Chakrasana enhances flexibility, improves posture, and revitalizes the mind and body.

How to Perform Urdhva Dhanurasana (Chakrasana):

  1. Starting Position:

    • Lie flat on your back with knees bent and feet hip-width apart, close to your glutes.
    • Keep your arms relaxed by your sides.

  2. Hand Placement:

    • Bend your elbows and place your palms on the floor beside your ears, with fingers pointing towards your shoulders.

  3. Engage & Prepare:

    • Press your feet firmly into the ground.
    • Engage your core and glutes to stabilize your lower back.

  4. Lift into the Pose:

    • On an inhale, push through your hands and feet to lift your hips and chest.
    • Keep the crown of your head lightly resting on the mat initially.

  5. Full Extension:

    • Straighten your arms and legs, lifting the entire body into an arch.
    • Keep your feet and hands grounded, and open the chest toward the ceiling.

  6. Hold & Breathe:

    • Maintain the pose for 5–10 deep breaths, keeping the shoulders relaxed and arms strong.

  7. Exit the Pose:

    • Slowly bend your elbows and knees, lowering your body gently back to the mat.
    • Rest in Savasana (Corpse Pose) or bring your knees to your chest to release tension.

Benefits of Urdhva Dhanurasana (Chakrasana):

✔ Strengthens the body: Builds arm, shoulder, core, and leg strength.
✔ Improves spinal flexibility: Deep backbend enhances posture and spinal health.
✔ Opens the chest & lungs: Increases lung capacity, improving breathing and energy flow.
✔ Stimulates the nervous system: Activates the brain, reducing fatigue and stress.
✔ Enhances digestion & circulation: Stretches the abdomen and improves organ function.
✔ Boosts energy & confidence: Releases tension, uplifts mood, and increases vitality.

Precautions & Contraindications:

✘ Avoid if you have:

  • Wrist, shoulder, or back injuries.
  • High blood pressure or heart issues.
  • Severe headaches or migraines.

✔ Practice with caution if:

  • You are a beginner—start with preparatory poses.
  • You experience lower back strain—engage the core and avoid over-arching.
  • You feel dizziness—come out of the pose slowly and rest.


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