Chakrasana is best described as a powerful “Back-Bending” yoga posture. The word comes from the Sanskrit words “Chakra” (meaning wheel) and “Asana” (meaning posture or seat). When this asana is performed, the body adopts the shape of a wheel. Therefore, Chakrasana is also known as “wheel pose”. The Sanskrit name Urdhya Dhanurasana is another name for this asana.
Here are the 11 benefits of practicing this yoga laid:
1) Helps in lung expansion to increase oxygen delivery, which is beneficial especially for people with asthma.
2) Help to lower body tension and fatigue.
3) Helps improve vision.
4) Increases the flexibility of the spine and strength.
5) Increases blood flow throughout your body and cleans the blood.
6) Chakrasana has the added benefit of provide mental benefits, such as mental serenity and clarity of thought, in addition to its physical aspects.
7) He increases your strength and endurance.
8) Once one begins to do the steps of chakrasana, one feel more energetic and less worn.
9) It tones your abdominal muscles and reduces belly fat.
10) It increases appetite and relieves digestion problems and constipation.
11) Chakrasana improves physical and mental health. It ensures that your body organs will function properly.
Any asana must be performed with the correct technique to produce the greatest benefits. Here are the steps to perform Chakrasana yoga:
- Lean back and lie down.
- Your knees should be bent, with your heels resting on your buttocks.
- Maintain a space of 12 inches between your feet.
- Now raise your arms, bend your elbows, and place your palms on the floor on either side of your head, above your shoulder.
- Take a deep breath and slowly raise your torso, bending your back.
- Now that you’re leaning back slightly, straighten your arms and legs as much as you can.
- Hold this position for as long as is comfortable for you, then slowly return to the starting position, lowering your body and letting your head rest lightly on the floor.
- In this way, lower the whole body, then relax completely.
- By raising the heels rather than keeping them flat in the final position, the traditional Chakrasana pose can be modified somewhat.
Is chakrasana good for weight loss?
Yes. Chakrasana is a pose that when practiced can help reduce body fat. By alleviating the digestive and reproductive functions, this yoga position helps in fat loss, especially in the abdominal region.
Chakrasana vs Virabhadrasana for Weight Loss
Warrior pose or Virabhadrasana
The Warrior II Stance made it easier and more enjoyable tone your thighs and shoulders and focus better. The greater the results you get, the longer you keep this position. You can get tighter quads by doing Virabhadrasana for only a short time.
The Warrior III position is designed to tone your arms, legs, and back while improving your balance. If you tighten your abs while maintaining your posture, it will also help tone your stomach and give you a flat stomach.
Chakrasana or wheel pose
Your whole body will burn fat thanks to the chakrasana.
The wheel position works every muscle in your body, from head to toe, so you can look forward to a full-on fat-burning exercise! Plus, you’ll burn a lot more calories than ever since this position speeds up your metabolism to a new level. According to research from the Journal of Physical Therapy Sciencepracticing the wheel position for just twelve weeks can increase your metabolism.
Other than that, chakrasana will strengthen your muscles like no other and help tone your stomach, back, legs, arms and shoulders.
Preventative Steps While Doing Chakrasana
In yoga, the most dangerous positions are sometimes the most beneficial. Therefore, it is the caution you must use while doing them that sets them apart as advanced.
If you encounter any of the following issues, it would be advisable to stick with one of the aforementioned variants:
- lower back pain
- carpal tunnel syndrome
- shoulder injuries or instability, such as a history of dislocation
- High blood pressure
Please note that deep backbends and postures with considerable spinal extension should generally be avoided after you reach the second trimester of your pregnancy or begin to appear as they can cause diastasis recti.
6 Chakrasana Contraindications
Some contraindications to Chakrasana include:
- People with heart disease should refrain from practicing Chakrasana until their doctor gives the all clear.
- Chakrasana is not recommended for people with abdominal hernias or any type of inflammation in the abdomen, as it can cause the bowel loop or other tissues to bulge through the abdominal muscle wall.
- People with high blood pressure should not do this. Before doing Chakrasana, anyone using blood pressure medication should speak with their doctor.
- chakrasana should not be performed if you feel dizzy (dizziness). Before doing Chakrasana, please speak with a licensed medical professional if you have ever had issues with vertigo.
- chakrasana should not be practiced by pregnant women as it puts pressure on the abdominal muscles and can decrease blood flow to the midsection of the body. The developing fetus should not do this.
- Although Chakrasana is considered good for the spine, it is suggested that anyone who has ever had or is currently experiencing any back problem obtain medical advice from a medical professional before practicing this asana.
To take away
Wheel pose, also known as chakrasana, is a full-body asana in which the back is bent backwards. The ultimate body position resembles a circular wheel, hence the name “wheel pose”. It offers beneficial muscle workouts for your back, chest, and abs. To avoid any health issues, one should do this pose often, preferably under the instruction of a qualified yoga instructor.
1. What happens if we do Chakrasana daily?
Chakrasana, when practiced often, helps in losing belly fat. Plus, it helps tone your stomach.
2. How many minutes should we do Chakrasana?
Chakrasana should be performed under the competent supervision of a certified and experienced yoga instructor who can advise you on how many times you should do Chakrasana.
3. Does Chakrasana burn calories?
Yes. Due to the increased heart rate, a significant number of calories are burned while holding this position.
- Ali A. Thabet1 and Mansour A. Alshehri, Effectiveness of deep stability exercise program in postpartum women with diastasis recti abdominis: a randomized controlled trial
- Anita Verma, MSc, CCY,1 Sanjay Shete, MSc, BMTech,1,* Dattatraya Kulkarni, MSc,1 and Ranjeet Singh Bhogal, MA, Effect of yoga practices on micronutrient absorption in urban boarding school children