Chakrasana/Urdhva Dhanurasana (Wheel Pose/Upward Bow)

English Name(s)
Wheel Pose
चक्रासन / Chakrāsana
chakra: “wheel”
āsana: “posture”

Physical Benefits

Chakrasana (cha-KRUH-suh-nuh) benefits the nervous, digestive, respiratory and glandular systems, stretching the inner organs fully. It also strengthens the spine, thighs and buttock muscles, while increasing flexibility of the hips. This pose also brings blood to the brain, therefore nourishing it. It is a good pose to remove sluggishness of the body and builds stamina.

Energetic Benefits

This asana builds stamina for practice and removes dullness from our body and mind. Sage Patanjali in the Yoga Sutras says “sa tu dīrgha kāla nairantarya satkārā sevito dṛḍhabhūmiḥ” This means that practice becomes firmly grounded when well attended to for a long time, without break and with a deep devotion to that which is real. The practice of yoga should not be interrupted by our likes and dislikes. One should practice with the right attitude as mentioned by Sage Patanjali. Therefore to maintain an interruption-free practice one needs to have stamina and strength in the body and mind.


Those with high blood pressure, glaucoma, and detached retina should avoid this pose. If the wrist is weak try doing this pose from a chair to remove the weight of the body from the wrist. If there is any disc compression avoid this pose. Also, avoid this pose in the later stage of pregnancy. Women who are menstruating can do this pose from a chair, which will be less exerting.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

Leave a Reply

Your email address will not be published. Required fields are marked *

For security, use of Google's reCAPTCHA service is required which is subject to the Google Privacy Policy and Terms of Use.

I agree to these terms.

This site uses Akismet to reduce spam. Learn how your comment data is processed.