Earlier this year, one of my students came to me with two goal asanas: Crow (Bakasana) and Wheel (Chakrasana). Last month, she successfully held Bakasana and we are on our way to building up to Chakrasana.
With her in mind, I hope this article helps inspire other yogis to take Chakrasana off the scary asana list and put it on their goal asana list!
Wheel Pose or Chakrasana is based on the Sanskrit word cakra, literally translated to "wheel," "circle," and "cycle." The word can be broken down even further to the Sanskrit root cak, translated to mean "to move" such as a wheel moves energy in a circular cycle.
Chakras are energy points or nodes in the non-physical subtle body. Subtle energy channels called nadi, life force (prana), or vital energy move through the chakras. Chakrasana is known to increase energy, stretch the upper and lower back muscles, and develop extension through the front side body.
Building up slowly and with intention into this ultimate backbend is key to keep the body and all the vital nerves in the spine safe.
The good and the bad, Chakrasana utilizes and stretches almost every major muscle in your body. As a supreme heart opener, it is excellent for strengthening the heart and igniting love from within.
It stimulates the thyroid and pituitary glands, increases energy, and decreases signs and symptoms of depression. Additionally, it develops a sense of self in space and balances the body and nervous system.
From Bridge Pose, place the hands by the ears with the finger tips facing toward the feet. Slowly press weight into the hands and feet, squeezing the elbows toward each other like in Chaturanga and lift with the heart into Chakrasana.
To come out of the pose, slowly tuck the chin to the chest and roll down one vertebrae at a time.
Once Chakrasana gets easier, feel free to lift one leg at a time toward the ceiling and walk the hands and feet closer together. Potentially working for a back walkover: with equal weight in the hands send the heart forward between the arms, lift with the belly button to initiate the rotation.
Send one foot at a time toward the sky in a wheel shape, landing with the feet by the ankles in a foreword fold. In the final variation of Chakrasana, walk the hands and feet together and the wrap the hands around the ankles.
Like all heart openers, this is an extremely powerful and potentially vulnerable pose. Feel free to build up into it slowly and come out of it whenever you need! Share below any tips or ways you know to build into Chakrasana.