Vinyala

Pose sheet

Bound Wheel Pose

Cakra-bandhāsanaचक्रबन्धासन

Arch your body on elbows and feet, gripping your ankles with your head lifted.

Open this pose in the 3D body

Steps

Support

Elbows and soles of feet; hands grip the ankles.

Enter

  1. Start in Inverted Staff, with fingers interlaced behind your head.
  2. Exhale, bring feet closer; separate your hands, grounding your forearms.
  3. Take two breaths; exhale, lift your head, and bring feet closer.
  4. Grasp each ankle with its corresponding hand; take two breaths.
  5. Exhale, press feet and elbows down; lift your chest and pelvis.

Hold

  1. Press your elbows and soles into the floor.
  2. Lift your chest and pelvis; keep your legs active.
  3. Hold each ankle with the hand on the same side.
  4. Distribute the arch through your upper and lower back.

Exit

  1. Release ankles, move feet slightly away, and rest your head down.
  2. Place palms beside your head; return to Wheel.
  3. Bend elbows and knees; lower your torso and rest on your back.
Breathing
Exhale during entry; breathing is rapid during the hold.
Gaze
Toward the floor.
Duration
10–15 seconds.

Adapt

Adaptations

  • Without the gripInverted Staff with fingers interlaced behind your head.
  • StrapHold a strap looped around your ankles.

Variations

  • Pūrṇa Cakrāsana: hands gripping feet, elbows grounded.
  • On tiptoes: lift your heels while maintaining the grip.
  • Eka Pāda Viparīta Daṇḍāsana II: unilateral grip, opposite leg raised.

Signals of effort

  • Deep extension of the spine and hips.
  • Weight on bent elbows.
  • Head below the chest.
  • Hands occupied with the ankle grip.