How to do Chakrasana
Sthiti: Lie down on the supine keeping the legs together and stretching the hands straight above the head region i.e from toes to head, the entire body in a straight line.
- Bend the knees and place the heels closest to the buttocks. Place your palms by the side of the respective ears by bending the elbows.
- Lift the body up above the ground and balance on the palms and feet.
- Slowly return to position no.1.
- Return to sthiti.
Benefits of Chakrasana(wheel Posture):
- Builds strong biceps, calves and flexible back. Stimulates the nerves of the spine; one of the powerful back –bending postures.
- Clears the respiratory tract. A feeling of lightness and freshness is evoked.
Caution Limitations of Sarvangasana apply to this also.
Subtle points
Mode of bending:
Arch the body maximum. Do not raise the heels off the ground.
Mode of breathing:
Breathe out whenever you come downwards and inhale while coming up. Normal breathing in the final position.
Benefits of Chakrasana
- The Chakrasana or yoga wheel pose takes its name because of the posture of the body in this pose, which resembles the shape of a circle, or rather a semi-circle.
- This yoga posture is very similar to a modern exercise known as the gymnastic back-bend.
- The yoga pose differs from this practice in one aspect.
- While in a gymnastic back bend the practitioner is in the standing position, and keeps bending backwards until the palms come to rest on the floor, in the wheel pose the practitioner is a sleeping position and gradually
raises the body up. - The ardha chakrasana or half wheel pose and the Kati chakrasana or waist rotating pose are very similar and in a sense modifications of this pose.
The wheel pose or chakrasana offers a variety of benefits, both physical and mental:
- The more obvious physical benefits are those that derive from the stretching action. It stretches the lungs and chest while strengthening the muscles of the buttocks, legs, calves, wrists, arms, and spine.
- It also strengthens and tones the muscles of the abdominal region and helps regulate the digestive function.
- It acts as a natural stimulant for the thyroid and pituitary glands.
- It helps re-energize you and is invigorating, and stimulating.
- It helps counteract depression.
- This pose has therapeutic value and is recommended for back pain, infertility, asthma, and osteoporosis.
Caution:
Do not attempt to perform the wheel pose if you suffer from spinal injuries or cardiac disease, or a hernia. It should never be attempted unsupervised, particularly if you are not very experienced in the discipline.