Know your asana: Chakrasana variation 1

Once you get comfortable with Chakrasana, you can move on to the variations. Chakrasana variation 1 helps in strengthening the core and back. It is especially helpful in building a strong vertebrae.

What is so special about Chakrasana variation 1 ?

It is an intense backward bend which creates necessary space in the spine to keep us young and healthy. Just like a wheel sets the momentum for the car, this asana sets the momentum for the circulatory system, nervous system and endocrine system.


While the torso is reflexed, the Manipura chakra is affected.  And as the seat of digestive fire, this Chakra regulates the function of the Pancreas and digestive organs. The solar plexus contains many precious jewels such as the qualities of clarity, self-confidence, bliss, self-assurance, knowledge, wisdom and the ability to make correct decisions.

Benefits of Chakrasana variation 1

  1. Spine flexibilty and strength-  Wheel pose strengthens and lengthens the vertebrae, which increases elasticity and flexibility of the spine. As we age, our spines compress, but this asana helps us stand tall in the later years too!
  2. Tones the abdominal region- Regular practice ensure that the obliques and the abdominal fat is reduced.
  3. Opens up the chest- while increasing the lung capacity. Thereby it helps in more oxygen being circulated in the body.
  4. Stimulates nervous system and endocrine system– Due to stimulation of the thyroid and pituitary glands, when engaged in the posture, happy hormones/chemicals are secreted. It energises and de-stresses you.
  5. Stretches the hip while increasing hip flexibility.
  6. Heart opener- As the chest is pushed out, the cardiovascular health improves, the energy is activated. This helps in emotional stability and more harmony in relationships.
  7. Strengthens the arms, shoulders and wrist.
  8. Extroversion in personality– As the heart centre opens we are more comfortable interacting with people. And it is easier to form connections and forgive others.


Avoid in case of slip disc, wrist injury, vertigo, high blood pressure or neck injury.


Engage your lower back muscles.

For a long time, I could’nt take my leg off the floor, while trying this variation. And one day, it just came naturally to my body. Sometimes, we need to understand that an asana also requires change in attitude, to get the posture right.

Iti Jain

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ItI jain

Yogi. Blogger. Storyteller After, a decade of being a fitness enthusiast and various trial and errors with corporate jobs and teaching (post a PG degree in Management).


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