Cakrasana or Urdhva-Dhanurasana (Full Wheel Pose)

by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)

Cakrasana or Urdhva-Dhanurasana (Full Wheel Pose)
The word cakra (pronounced chakra) means wheel. The cakra-asana is therefore the “wheel posture.” The word urdhva means raised or upward. Dhanur means bow or arch. The urdhva­dhanurasana is then the “raised bow posture.” For our purposes we will call this position the cakrasana.

Instructions:

1. Lie flat on the floor in the savasana.
2. Bend the arms back putting the palms on the floor under the shoulders, fingers pointing toward the feet. The hands should be about shoulder width apart.
3. Bend the legs at the knees bringing the soles of the feet to rest on the floor with the heels touching the buttocks. The feet should be about shoulder width apart.
4. Inhaling, slowly raise the body up off the floor by arching the back and pushing down with the legs and arms. Hold the breath as long as is comfortable. The body should remain motionless while in the cakrasana. The elbows, with practice, should be straightened.
5. When you can hold the breath comfortably no longer, exhale while simultaneously returning to the savasana.
6. Repeat the cakrasana at least twice.

*People with high blood pressure should use extreme caution and should not hold the breath in this position.

Variations:

The cakrasana is obviously no easy posture. However, given time and practice almost anyone can master it. If you are having a particularly hard time getting into the position there is an exercise you can do to prepare your spine and legs for the cakra. We call this exercise the “bridge.” Here are the instructions:

1. Begin by lying in savasana.
2. Bend legs at knees bringing the soles of the feet to rest on the floor with heels touching the buttocks. Feet should be shoulder width apart.
3. Grasp the ankles with each of the hands.
4. Inhaling, raise the body up into an arch resting the weight on the shoulders and feet. Chin should touch the chest. Hold as long as you can hold your breath comfortably.

Exhaling, return to the savsana. The bridge is no substitute for the cakrasana. If you do choose to start by doing the bridge you should still practice the cakra, however awkward, so that the muscles become strong enough for your eventual mastering of the cakrasana.

After you have gained a degree of confidence in the cakra you may alter the program. First, you can begin to breathe normally while in the position so that you may hold the position for longer periods of time. Second, you may, carefully, begin to practice “walking” in toward your heels with your hands. Eventually, your spine will become flexible enough for you to touch the feet quite easily while in the arch.

Benefits:

The benefits of doing the cakrasana will be obvious immediately. All you have to do is simply feel the muscles working and stretching. The inverted nature of the cakra facilitates proper circulation and therefore complete oxygenation throughout the entire body. The wrists, arms, and shoulders are strengthened and the spine becomes extremely pliant helping to prevent back problems.

Notes:

The term cakra-asana has been used to denote different postures in different texts. For example in the Varaha-upanisad (V.15.17) the cakrasana is held to be similar to the padmasana. However, the most popular usage of the term is how it is used here.