asana_wheel-CHAKRASANA Introduction

The wheel pose, Chakarasana (chakra = wheel), is a powerful back bend which can be practiced after the plough.




  1. Laid down on the mat, bend your knees and grab your ankles. Feet apart and parallel, width of the pelvis more or less.
  2. Raise your pelvis upwards.
  3. Breath deeply.

Full wheel

  1. From the half-wheel, bring your hands flat next to your ears.
  2. Push on your hands to lift up your body.
  3. Straighten your arms and try to keep your feet parallel.
  4. To go further in the posture, try to move your feet closer to the hands.
  5. Full yogic breath to intensify the opening of the abdomen and the chest.
  6. Come down and press the knees against the chest to relax the lower back.


  • Strengthen the wrists, arms, shoulders, abdomen, back muscles and thighs.
  • Opens the chest and the abdomen.
  • Increases the lungs capacity.
  • Stimulates digestion.
  • Stimulates and balances the thyroid gland, thymus and pituitary gland.
  • Free the solar plexus from emotional tensions.


  • Avoid this posture in case of back injury.



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