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Wheel Pose , or Chakrasana, is an advanced backbend that strengthens the back, shoulders and core muscles, while opening up the chest and improving flexibility in the spine. This energizing pose is great for improving balance and stamina, and it can also help reduce stress and improve mood. Preparation is important to perform Wheel Pose safely.

Correct Execution and Technique

Follow these steps to perform Wheel Pose correctly:

1. Start on your back: Lie on your back with your knees bent and your feet hip-width apart, just below your knees.
2. Place your hands: Place your hands next to your head with your fingers pointing towards your shoulders. Elbows point up.
3. Lift your body: On an inhale, press down into your feet and hands as you lift your hips and chest toward the ceiling. Extend your arms and straighten your legs as much as possible.
4. Stretch your back: Keep your back long and strong as you lift your body up into an arched position. Keep your head relaxed and look forward or upwards.
5. Hold the position: Hold Chakrasana for 5-10 deep breaths, then slowly lower your body back down to the mat.

Common Errors

• Bent arms: Try to straighten your arms as much as possible to get the full effect of the stretch in your back and shoulders.
• Too much weight on the neck: Avoid putting pressure on the neck. Most of the weight must be carried by the hands and feet.
• Too sudden movements: Be careful to go in and out of the position gradually to protect your back.

Modifications and Variants

Try these modifications to adapt the Wheel Pose to your level:

• Using a block: Place a yoga block under your back for support if you have trouble lifting all the way up.
• For beginners: Start with Bridge Pose (Setu Bandhasana) as an easier variation to strengthen the back and hips before attempting the full Wheel Pose.
• Advanced: Lift one leg into the air while holding Wheel Pose to further challenge your balance.

Repetitions and Sets

Hold Wheel Pose for 5-10 breaths and repeat 2-3 times if your body is ready for it. Start with shorter periods and work your way up as strength and flexibility increase.

Breathing techniques

Breathe in deeply as you lift your body and open your chest. Exhale slowly while holding the position, focusing on maintaining a steady breathing rhythm to keep the body calm and stable.

Visual Instructions and Angles

Watch this video for an in-depth review of Wheel Pose with a focus on technique and strength development.

A detailed video that takes you through step-by-step instructions for Wheel Pose , with tips for beginners and advanced yoga practitioners.