How to Do the Chakrasana Pose in Ashtanga Yoga

Rolling forward and backward along the spine is something we all do as infants and young children. Chakrasana is a full roll backward that is done in First Series Ashtanga yoga as a transition between supta parsvasahita and ubhaya padangusthasana. It can be done on its own, of course, as a way to keep the spine and neck flexible. Chakrasana requires flexibility in the neck, hamstring muscles (muscles at the back of the thighs) and the shoulder and hip joints. Do not confuse this pose with urdhva dhanurasana, or upward-facing bow.

Difficulty:

Moderate

Instructions

Things You'll Need

• Yoga mat

1. Take your time learning this pose, and do not practice it if you have neck sensitivities or injuries.

2. Progress into bidalasana, or cat’s breath, by drawing the chest forward, arching the low back as you press the hands down. Exhale, reverse the curve in your spine to bring the chin toward your chest and draw the belly button toward the spine. Repeat through seven to 10 rounds, moving rhythmically. You are creating a gentle traction along the length of the spine as you move it from a concave to convex shape and back. Return to a neutral table pose. Rest.

3. Press the hands down and step the feet back until your legs are fully straight and your low back is not rounded in adho mukha svanasana, or downward-facing dog. Keep pressing the hands down, lining your ears up with your inner arms, and draw the hips straight back away from your hands. Do not push your chest to the mat, but instead slide the shoulder blades up toward your hips. Allow the head to hand to release the neck. Remain for five to eight breaths. Lower your knees to the floor, and rest in table pose.

4. Come lying on your back for halasana, or plow pose, to further create flexibility in the neck and hamstrings. Bring your feet up over your head, and place your hands on your low back. Roll your shoulders underneath you so that the triceps (upper arms) are on the mat. If your feet do not touch the floor, keep your hands on your back to support it. If the feet easily touch the floor, interlace your fingers behind you, triceps pressing into the floor. Lift your hips up toward the ceiling so that you do not round your lower back. Remain for five to eight breaths. To exit, place your hands on your back, and lower your hips to the floor and then your legs until you are completely lying flat on your back.

5. Roll up to sit, and prepare to roll back into chakrasana. Inhale as you bring both feet overhead, and now place your hands down by your sides on your mat and press into them to push you over into the full backward roll. Land so that you are on your feet, knees bent and hands in front of you.

6. Return to downward-facing dog and let the head hang so that the neck can release. Lower the knees down, sitting on your heels, your forehead softly on the floor for balasana, or child’s pose. Bring the arms down by your sides, the back of the hands resting on the floor, palms facing up. Remain for several breaths to rest. Roll up to sit.

Tips & Warnings

• Do not do this pose if you have neck, low back, hamstring, ankle, hip or knee joint injuries. Avoid this pose if you are pregnant.