Chakrasana Yoga Pose.

Chakrasana, also known as the Wheel Pose or Urdhva Dhanurasana in yoga, is a backbend posture that requires strength and flexibility in the arms, shoulders, back, hips, and legs. It is considered an intermediate to advanced yoga posture and should be practiced with caution and proper guidance.

To practice Chakrasana, follow these steps:

Lie flat on your back with your knees bent and your feet hip-width apart and parallel to each other.

Place your palms on the ground beside your head, with your fingers pointing toward your shoulders.

Inhale deeply and press into your hands and feet to lift your hips off the ground.

Keep pressing into your hands and feet and lift your chest up toward the ceiling, keeping your elbows straight and close to your head.

Hold the pose for a few breaths, then exhale and release the posture by slowly lowering your back, one vertebra at a time, until your hips and buttocks are back on the ground.

Some tips to keep in mind while practicing Chakrasana:

Warm up your body with some gentle stretches before attempting this posture.

Keep your elbows close to your head and your hands and feet parallel to each other to avoid putting too much pressure on your wrists and ankles.

Use your legs and core muscles to support your backbend and avoid over-straining your arms and shoulders.

Do not practice Chakrasana if you have any injuries or medical conditions that affect your spine or shoulders.

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