How to do the Chakrasana Vinyasa | Backward Somersault in Ashtanga Yoga

When the Chakrasana vinyasa shows up in your practice, this transitional movement can be intimidating due to the idea of “rolling” over the neck. With the right approach, it can be accessible, safe, and even a little fun.
In this video, we’re breaking down the CHAKRASANA VINYASA / BACKWARD SOMERSAULT that’s practiced in Ashtanga Yoga’s Primary Series. If the full vinyasa is not accessible, we share a few different versions you can try instead as well as when not to practice this vinyasa at all. You’ll learn how to position your arms properly, what poses you can move into after the somersault, and our biggest tips for when it’s time to practice the full expression. You’ll also learn how to approach this vinyasa when different feelings come up - it can be a tricky one!
WHAT SHOULD WE MAKE NEXT? 🎥
Want to see more tutorials like this?
Want tips on a pose that you don't see in our library?
❗ Let us know in the comments and we'll make a video for it!
- - - - - - - -
Welcome to our channel! Here, you’ll find:
🔹 ASHTANGA TUTORIALS
🔹 Guidance on BREATH and ALIGNMENT
🔹 Tips to help you tap into a more YOGA-FOCUSED LIFESTYLE
Videos range from quick 5-10 minute lessons to longer, full-length led classes (for ALL levels of experience!) to help you begin, maintain, and/or deepen your Ashtanga practice.
🔔 SUBSCRIBE and turn on the notifications so you never miss a new video.
JOIN OUR FREE COURSE 🧘‍♂️
Get *lifetime access to Meditation in Asana*, our FREE 7-lesson course that guides you in developing more self-awareness and connection in your practice.
Sign up here → www.davidandje...
WANT OUR YOGA MAT?
SAVE 10% on any Liforme mat with our code: DAVIDANDJELENA → liforme.com/
WATCH THESE NEXT 💻
🔹 How to do Urdhva Dhanurasana | Upward Bow or Wheel Pose in Ashtanga Yoga
• How to do Urdhva Dhanu...
🔹 How to do Salamba Sarvangasana | Supported Shoulder Stand in Ashtanga Yoga
• How to do Salamba Sarv...
🔹 Ashtanga Led Primary Series | David & Jelena Yoga
• Ashtanga Led Primary S...
DEEPEN YOUR PRACTICE WITH US 🙏
🔹 Ashtanga for Beginners → www.davidandje...
🔹 Primary Series Intensive → www.davidandje...
🔹 5 Days to Float → www.davidandje...
🔹 All David & Jelena Yoga courses →www.davidandje...
STUDY WITH US IN PERSON - WORKSHOP & RETREATS 🌎
🔹 View our entire schedule → www.davidandje...
STAY CONNECTED 👋
🔹 David's Instagram: @davidrobsonyoga
🔹 Jelena's Instagram: @vesic_jelena
🔹 TikTok: @davidandjelenayoga
🔹 Facebook: @davidandjelenayoga
Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge.

[@lennybogart]

What a luxurious advantage I have with all this access to two of the best yoga teachers out there, compared to my original idea of getting into yoga 15 years ago! Hahaha

[@shagunsingh5355]

I have a suggestion, why not get an actual beginner to demonstrate the modified versions? I belive that will help us get a better reference point for what the pose or vinyasa may look like for us right now, and you will get to point out the small errors beginners commonly make. Just a suggestion. Thank you for your work and time, David and Jelena 🙏❤

[@DavidandJelenaYoga]

Thank you so much for the constructive feedback and suggestion. It's a great idea and we'll try to add more with beginners soon :)

[@daphnehinds7846]

Such a great idea

[@datschist]

It makes it indeed easier to see the critical points, but on the other hand David and Jelena are such a charming couple ;)

[@tesshannaford5156]

@@DavidandJelenaYoga I like watching her do it as she makes it looks so simple that it's reassuring - I did a couple of the first one! Thank you :)

[@MarcoGagnon]

Merci! Namaste!

[@agnetaorla192]

Thank you for your SOOOO good tutorials - as this one! Soooo helpful!

[@rachelbelle5537]

This was so helpful.. I have been stuck in plow forever..first time I ever have been successful at this pose. 🥰

[@datschist]

The tip with the elbow position near to the body and hands out together with a relaxed neck was a real gamechanger for me!!! Now this Vinyasa works like a charm :) Many thanks!

[@folksagabookart]

I have been practicing yoga from KZbin for years but have never found anyone explaining the details of the poses so well. I can’t wait to practice with you tomorrow 😀 I feel like I will improve so much from your videos 😊

[@vanessajones9131]

Yes, thank- you!!! Great tutorial

[@Hephra]

Omgg 4:40mins in your tutorial and I finally got this pose after many struggling. Your method of pointing out the position of each body parts and how they will support in the pose is really helpful. 🙏🙏🙏 Thank youuu

[@jandusko]

Hm, this is the first video it came across my screen, very good.

[@KenSmith-bv4si]

Nice break down, I like the two modified versions in the beginning.

Thank you so much for this. I have only seen your IG reels and it was a bit frustrating when I would see you wiggle your finger "no" or "yes" because at times I thought you weren't keeping the beginner in mind. Often times when you said "no" I was thinking, well, we want to do it perfectly, but we aren't there yet. Watching this video helped me understand your personalities more and how understanding you are of the beginner and what different variations look like. So, thank you for helping me to get to know you more and taking the time to make videos for us! I appreciate you both!

[@hotmarry4584]

You are great!!! I hope one you will come to the Netherlands!

[@DavidandJelenaYoga]

We'll be in Amsterdam again next year! More details will be posted to our website soon :)

[@pujasharma2937]

I did this for the first after watching this video twice. Such an amazing feeling. Thanks 🙏🏽

[@krissieg-ic2ei]

Love your videos. You explain everything in such detail.

[@aaronclark880]

This was exactly what I needed!

[@YogKavitaa]

I love this❤ Thank you

[@pitakpongprasopchokchai9485]

Thanks for useful tips in order to improve my practice! Greetings from Thai Ashtangi!

[@trevyflows]

I hope lifeorme sponsors y'all because y'all influenced me to buy one.

[@bigdogyoga]

This was super helpful! I’ve had some pain in my next the last few weeks from doing this incorrectly. Thanks!

[@oldyogastudent]

I love your videos on KZbin and Instagram! One thing I struggle with is maintaining a strong one-legged balance, especially in Utthita Hasta Padangusthasana, where one is not only balancing, but moving through different leg positions and different drishtis. Could you possibly address balancing in a future video?

[@ovidiayu1005]

Same problem with me! Thank you for your videos

[@vittoriacongiu2252]

Brilliant. Thankyou so very much.

[@indianindianagain2827]

Never knew both u guys had a youtube channel here. I am a big fan of both of u and love to see some of the videos I can do yoga with. Greetings from India

[@DavidandJelenaYoga]

Great to hear you've found us on here! Our channel is fairly new, but we're adding videos weekly so please subscribe to make sure you see them :)

[@johnsbkrambo]

Thank you for breaking this down 🙏. Would love to see a breakdown of garbhapindasana and marichasana C

[@DavidandJelenaYoga]

Thanks for the suggestions! We'll be adding tutorials for these 2 soon :)

[@sarabarreiro9401]

Another excellent video! The small details you guys mention make a huge difference in the practice, thank you so much!

[@elkakianipour2772]

I'm gonna try it tomorrow 😅

[@saravolpato7183]

Thank you! For the First Time I pratice It completely 💪💪💪

[@elleschultz969]

Love all of your video!

[@jennifermonroy9127]

I love your teaching technique ❤

[@simatoghyani626]

Jelena chakrasana is my dream

[@TsunadeJT]

I love your tutorials ❤❤❤

[@manonashtanga]

Love this! Thanks so much! It was very helpful! Love from Zurich!

[@DavidandJelenaYoga]

You're so welcome! :)

[@bussabongb.7137]

I’m from Thailand who love to watch and practice along your vdo. I also love your tutorial classes. They are very fruitful for me. I’d like to ask if you can suggest show tips of Hanuman asana and Hip opening. Thank you ❤

[@Janelee831]

Really helpful and love your videos much more than instagram!! Verbal explanation!!❤❤

[@taymingshu4330]

Can you guys make a tutorial for Handstand please 🥺❤️🙏🏿✌🏿

[@jessicamurphy3620]

Great breakdown, especially of the "professional" version! 😺💗I usually do version 2 or 2.5, but I managed, by following your tips, to pull a pro like Jelena... Incorporating it into my practice on a regular basis may be a different though equally interesting experience... Thanks, teachers (x2)! 😉

[@ditim6544]

Jelena makes it all look so pretty and easy. 🤪

[@leighmartin5344]

I tried it with this method and really appreciate the first modification. It is very difficult but I will try it daily for three times

[@ceciliaboldrini5134]

Dear David and Jelena thank you very much for this new video you are the best! Please, can you tell me the name of the mat you are using in this video? I hope you can answer me. GOD BLESS YOU. Cecilia

[@DavidandJelenaYoga]

Hi Cecilia, Thanks for being here and for your kind feedback :) We always use Liforme mats. This one is Davids custom mat - if you go to www.liforme.com you can design your own as well :)

[@ceciliaboldrini5134]

@@DavidandJelenaYoga thank you so much, it is so kind of you. You are so gentle, l appreciate you becouse you are unique! GOD BLESS YOU. Cecilia

[@chiekogarland7223]

I love your videos and this one was so great! Thank you❤

[@liberator2057]

So helpful. I’m guilty of just entirely skipping this vinyasa, for years. I roll up and then take a normal vinyasa, which doesn’t fit the count when being led. This gives me something easy to try and work towards gently over time. Love the approach you have given us, thank you!

[@DavidandJelenaYoga]

Hey Alex - great to hear this tutorial has helped and given you steps to work toward it. Let us know how it goes :)

[@fernanda_fsm]

I made It! Thank you!

[@mariejulien1625]

🙏 🙏 🙏 Always so rich of knowledge and experience, you are amazing and so generous to share this to us. I have no words strong enough to send you love and gratitude. Thank you so. Namaste from France ✨🙏🙏🙏💜💜

[@DavidandJelenaYoga]

Wow, thank you :) It's our pleasure to share this information and great to hear its helpful for you!

[@youqike9923]

Wow, quite amazing! Mia

[@achebeatriceache3573]

Thank very much for your good job l like it because it is special Almighty God continue to bless you and give you more wisdom in Jesus name

[@sarahsu4399]

Many thanks for this video... It's really helpful...

[@yogawithmahi6147]

You both are superb I need one video on drop back 🙏🙏

[@MyriamDiJi]

Beautiful!!! What amazing things we can do with our body if we are trained!!! Thanks for sharing

[@DavidandJelenaYoga]

You are so welcome :)

[@Steph-zo5zk]

I love these detailed breakdowns of poses! In one binge session I've learnt quite a few poses/transitions I didn't know existed, tips I never considered and some I had already figured out through instinct or trial and error but never consciously thought about them until I heard you say them and it's a good feeling to know that I've been doing them the right way! Two poses I'd really like to know more about are pigeon/swan pose and lizard pose as I find I'm always shifting about in them and getting the best stretch in one place always seems to cause discomfort in others. Hips are a challenging area for me so maybe that's why but it would be good to know for sure Thanks again for these videos!

[@DavidandJelenaYoga]

Thank you for the kind feedback, Steph, and for the suggestions. We'll add some videos soon to help with hip opening. :)

[@ΚΩΝΣΤΑΝΤΙΝΑΣΤΑΘΗ-ψ9γ]

Really helpful😊🙏

[@vintdg7250]

Thank you so much for making this tutorial (I suggested it a couple of weeks ago, so I hope it is as a result of my request!). I think one of my problems is lack of neck flexion makes it difficult for me to get a really good Halasana. My tight shoulders mean I have to turn the hands out, as you suggest, when I try (so far unsuccessfully) to do Chakrasana, just as I do to push up in Urdhva Dhanurasana. I'll keep trying, following all your points, and hope that one day it will happen!

[@mamaandharry4573]

Very useful. I lean one side but also weak shoulders. It’s work in practice …

[@vandanarao8235]

U just read my mind. Just yesterday,I did the forward somersault,overcame my fear. I was wondering how to do this pose and boom ,video appeared.I am trying it today.

[@DavidandJelenaYoga]

Perfect timing :) Happy to hear you found our video helpful!

[@thebucketlist6397]

Soooo helpful! Thank you both so much!♥️

[@olgagonzalez6542]

Fantastic!

[@MarcusRockey]

Awesome tutorial ❤️

[@magicworldbyjorg]

,a cool video keep up the great content.. Thank you…..

[@DavidandJelenaYoga]

Thanks for watching! We'll keep adding new videos each week :)

[@magicworldbyjorg]

@@DavidandJelenaYoga Thank you very mutch... have a nice day.... see you….

[@debc-qz4lw]

I have follow your IG, and just found this on youtube. Thanks for the sharing , it is very useful Could you also share some tips how to do "headstand(Sirsasana)?

[@aysunsenturk1982]

Thanks a lot ❤

[@erikafigueroadavila]

You guys are absolutely amazing. I have been following you guys on Instagram for a long time now. Thank you for all the education you guys are putting out, as I’m one who likes to train alone. I have been doing yoga for almost 10 years, however one of the asanas that I have struggled with due to my career as a hairstylist is crow pose. Can you please teach me to do so safely please and thank you once again.

[@mahaimtiaz947]

That already have a crow pose tutorial: m.kzbin.info/www/bejne/b5vKZ3uqn7-DqbM

[@DavidandJelenaYoga]

HI Erika - thank you so much for your feedback and glad to hear that you're finding out channel and videos to be helpful. As Maha below said we do have one on crow already in our library. Hope you enjoy it!

[@VivianBradaschia]

My level of proprioception could never understand the motion of my body in this vinyasa 🙃 miss practicing at the studio with you two! ❤

[@joy_1703]

IF YOU CAN BREAKDOWN PRIMARY SERIES FROM START IN SEQUENCE BUT LIKE POSTURE BY POSTURE THAT WOLD BE VERY HELPFUL AND INTRESTING...AND THANKS FOR THIS VIDEOS

[@DavidandJelenaYoga]

Hi Jay, We have some longer form courses on our website that go through the practice in much more detail than what we can put out here. Our Ashtanga for Beginners goes through the half primary series and we'll be launching a brand new Primary Series Intensive Program this month which has over 70 videos detailing the count and alignment for each posture. Check out our full library here: www.davidandjelenayoga.com/courses/

[@andiaralopes283]

Great tutorial! It's been really helpful watching you guys🙌🕉💕Any thoughts for marichyasana D and garbha pindasana?

[@DavidandJelenaYoga]

Thank you! We'll add both to the list for upcoming tutorials :)

[@bhojrajnagora278]

fantasting exercise but how can do it in practice , thanjs

[@jessicaryglewicz4905]

I love it! I've been following you guys on Instagram and KZbin and your work is incredible! Looking forward for you to come to Europe, so I can actually practice with you in reality! Looking forward for more videos especially full ashtanga primary series practice and maybe secondary series. You're videos are so far the best I've found!

[@yogashalazenko]

❤❤❤

[@smitasathe3561]

Very useful! I was able to do the chaturanga version but only ever by itself. When im doing it as part of primary my back feels more stiff from the jump back and throughs and my arms are tired from that as well. Then im forced to resort to the bent knees version and have to shuffle to chaturanga.

[@DavidandJelenaYoga]

Great to hear you've found it useful :)

[@lorithomasscott349]

Y’all are mind readers I swear!!! I hurt myself a month or so ago doing chakrasana (because I didn’t believe in myself and bailed), so I want to study it well and try again when I’m all better! Thank you for your insight 🎉

[@DavidandJelenaYoga]

Oh no, sorry to hear your got hurt before. Take it slowly and we hope this tutorial will help you to relearn it :)

[@yogawithdenise]

What are the prep Poses for chakrasana? Would it be rolling forward first to get use to rolling? Like from Downward Facing Dog…it requires strength, so Wheel pose first or Boat pose to strengthen core….

[@ingaeglite2032]

wow

[@francineperreault9373]

Thank you so much! I love the different versions and the amazing breakdowns. I would love for you two to do a tutorial on jump throughs a and jump backs. I would love to do them as easily and flawlessly as Jelena!🙏🏻💕🇨🇦

[@DavidandJelenaYoga]

We will be posting one soon! :)

[@francineperreault9373]

@@DavidandJelenaYoga yay!! Can’t wait. Thanks again to you two beautiful people 💕💕

[@susies.9750]

I feel like my arms won't cooperate and feel stuck in malasana..a blanket under my shoulders helps. What would you recommend to get passed this hiccup?

[@juliabrowne63]

Thank you 🧘🏻‍♀️

[@socialwalia]

Hi It's a beautiful video, I have been following the steps. But..I still cannot do even the first version. I have been doing hala Asan and have no issues in being on tye neck...as u may say. What is stopping me I wonder..pls help.

[@mahaimtiaz947]

Could you also offer greater details on the positioning of the neck? And the spine?

[@DavidandJelenaYoga]

Thanks for the suggestion - we'll try to add another soon :)

[@samadhiyoga9832]

what's the purpose of this back roll.Which chakra will activate after practice.

[@adam.motions]

👏

[@seetha110378]

Pls help me to do Bakasana, I am literally failing every time. Not having confidence to lift both the legs up.

[@TheMalbada]

How to do kukutasana please

[@chinglanlie639]

👍

[@ulisesmondragon6332]

How about ardha badha standing and sitting

[@DavidandJelenaYoga]

Thank you for the suggestions and we'll add these to the list for upcoming tutorials :)

[@silviacristiglio4766]

🎉❤

[@yurdanurcaglayan5410]

🙏🧿

[@ebbasundberg9314]

Besides Jelenas perf form her supercute toe-jewelry needs more appreciation!!!

[@locomotioncr]

how about progression on people that don't have yet the flexibility?

[@DavidandJelenaYoga]

This vinyasa only comes toward the end of the primary series after many poses that will give students the strength and mobility to be able to begin working toward it. Therefore, in the beginning you can continue to work on the regular jump backs and only once there is the foundation for it would we suggest beginning chakrasana.

[@richardsmith1290]

With my teacher, no problem. On my own at home, nope. Lol

[@burcuturgut3767]

I cant do

[@ranjithreddy3710]

We really appreciate your work and inspires us to be keep ourselves fit however we request to show actual Yoga pose before its modifications...so that yoga exists ever.. below is actual chakrasana pose kzbin.info/www/bejne/q4e0ZKewr5xkrZY

[@katriendesmet4152]

Spreek Nederlands

[@nataliacabreraparada2275]

Thanks for mentioning the boobs 😂😂😂😂

[@anaschmidt225]

Nice, but too long