How to Do Wheel Pose (Chakrasana): Step by Step Guide for Beginners

December 15, 2025

What Is Wheel Pose (Chakrasana)?
Wheel Pose, known in Sanskrit as Chakrasana, is a strong backbend practised lying on the back. It strengthens the spine, arms, legs and core while opening the chest and shoulders. This pose is often used to counter the effects of prolonged sitting and rounded posture by encouraging spinal extension and upper body strength.

Chakrasana is a demanding posture that requires preparation, stability and controlled breathing. It should be approached gradually and practised with care.

When You Should Avoid This Pose
Avoid Wheel Pose if you have a neck, back, shoulder, wrist or leg injury. This pose may not be suitable if you have high blood pressure or are recovering from surgery. If you experience pain or strain, come out of the pose slowly.

How to Do Wheel Pose in 3 Easy Steps

1. Set up on the floor.
Lie on your back and bend your knees, bringing your heels as close to your hips as possible. Bend your elbows and place your hands on the floor beside your ears, fingers pointing towards the shoulders.

2. Press up into the pose.
Press firmly into your hands and feet to lift your hips, chest and head off the floor. Keep the feet parallel and grounded, and allow the arms to straighten as much as comfortable.

3. Open the chest and hold.
Turn the upper arms outward and broaden across the chest. Let the head hang naturally without compressing the neck. Breathe steadily and hold for a few breaths, then lower down slowly.

Variation: One Legged Wheel Pose
From Wheel Pose, lift one leg towards the ceiling while keeping the hips level. Lower the leg and repeat on the other side.

Variation: Wheel Pose using a wall
Practise standing up into Wheel Pose and lowering back down with the support of a wall to build confidence and control.

Common Questions

Is Wheel Pose suitable for beginners?
Wheel Pose is considered an advanced backbend. Beginners should practise preparatory poses and work with guidance where possible.

What muscles does Wheel Pose work?
It works the back, core, arms, legs, shoulders and chest.

How long should Wheel Pose be held?
Hold for 5 to 15 seconds initially, increasing gradually as strength and comfort improve.

Can Wheel Pose improve posture?
Yes. When practised correctly, it supports spinal extension and helps counter rounded sitting posture.

Preparatory Poses