Wheel Pose (Chakrasana), also called Upward Facing Bow Pose (Urdhva Dhanurasana), is a deep backbend in which the body resembles a wheel or arch.
Wheel Pose, while not mentioned in the Hatha Yoga Pradipika, Vashistha Samhita, or the Goraksha Samhita, it is discussed (and highly valued) in the ancient texts of tantra and kundalini yoga.
As the name implies, Chakarasana is intended to bring the 7 chakras into alignment. (See my earlier blog on Yoga and the Chakras here for a refresher/intro to the chakras.) Such as the chakras flow, one into the next, the body here, in Chakrasana, flows from itself, into the earth, and back again.
From a physical standpoint, Wheel Pose can be very demanding, and mentally, it can be intimidating. It is a great stretch for the chest and spine, down through the hips and abs, as well as the shoulders, ankles, and calves. Practicing Wheel Pose often will help to strengthen the spine and abs - key parts of your core which help with posture and spinal health - the quads, the shoulders, and the wrists.
If Wheel Pose isn't something you are ready to try quite yet, Upward Facing Dog, Bridge, Locust and Camel are all great poses to practice as you get ready to attempt Wheel Pose for the first time. These poses help with spinal flexibility and strength, even if you don't ever plan to make it into Wheel Pose.
When you are ready to take the plunge, here are some steps you can follow to come into Wheel Pose:
Begin by lying on your back with your arms by your sides, palms face down on the mat.
With feet hips-width distance, bend your knees, planting your feet on the mat.
Scoot your heels a little closer to your sit bones than feels natural.
Place your hands by your ears, directly above the shoulders, palms face down, and elbows bent. Fingers should be pointed towards the feet.
Begin to lift the hips up, pressing evenly through your legs and arms.
Continue lifting your hips upwards, stretching through the arms, and lifting through the chest.
BREATHE! You made it!
To come out of Wheel Pose, tuck your chin into your chest, bring the head down slowly, and let the rest of your body follow.
A few things to keep in mind while practicing Wheel Pose:
If any pinching in the spine occurs, back out, and try to come into the pose slower.
It is common for your knees to want to splay outwards - keep this in mind, and if you you are struggling with bringing the knees back in, place a block between your knees or feet to help with alignment.
How deep your "U" shape gets is more dependent on your hip flexors and quads than it is your spine. Poses such as Dancer, Pigeon, Bound Angle and Wide-Legged Forward Fold can help with hip flexor flexibility.
As with most yoga poses, bringing the ground closer to you is always an option! Placing a block under each hand can help ease one into the general shape, without as much tension on the spine and front loading into the wrists.
And, of course, just pass on Wheel Pose if you have any severe spinal or shoulder injuries. There are so many other pose options, it's not worse the risk of further injury.
While there is room for more hip flexor range of motion in my Wheel Pose, it is still of my favorite poses.
-Charlene 🧡
Comentarios