Tuesday, October 30, 2012

Chakrasana - The whel pose

How to practice Chakrasana - the wheel pose

The body is bent towards back in a circular pose in this asana, hence this asana is called as chakrasana.  This asana is very much similar to the gymnastic back-bend.   In the Chakrasana pose, the person practicing this asana has his / her hands and feet on the floor, and his / her abdomen arches up towards the sky.    Chakrasana is a very good asana for improving the elasticity of the spinal cord.  Chakrasana is one of the best asanas to reduce weight.   Please perform this asana in the morning or afternoon but not in the evening.  

Here are the steps on how to do chakrasana with proper technique and approach to obtain the best results.

Step by step procedure for Chakrasana

  • First lie down comfortably on a mat on your back in Shavasana pose.
  • Now bend your knees until the feet touches the buttocks.
  • Now bend your arms at elbows over the head and put your palms just under the shoulders on floor such that the fingers are pointing towards your back.
  • While inhaling slowly raise your hands, chest, stomach and waist by arching the spine.  Continue to press the ground by feet and hands.  Try to raise your body as high as possible in wheel pose.
  • If you are comfortable in this pose, they try to bring your hands and feet as closer as possible to make a wheel type pose.
  • After completing the process, reverse down the process for returning back to normal position in Shavasana posture.
  • Maintain slow and rhythmic breathing throughout the whole process of staying in Chakrasana.

Benefits of Chakrasana

  • Chakrasana strengthens the liver, pancreas and kidneys
  • Makes the spinal cord flexible and strengthens stomach and instestine
  • Chakrasana strengthens the neck, wrists, finger tips, spin, thighs, ankles, feet and the back
  • This asana is very good for people suffering from back pain
  • Cures problems of throat, tonsils and even chronic head ache
  • Improves vision power of eyes

Duration of Chakrasana

Chakrasana pose can be held for 15 seconds if you are a beginner.  With more practice, you can gradually increase it to 2 minutes.

Precautions during Chakrasana

  • Avoid Chakrasana if you have recent chronic injury to legs, arms, hips, shoulders, back etc.
  • Chakrasana should b avoided in cases of un medicated hyper tension or high blood pressure or detached retina.
  • Chakrasana should not be prcticed by people with heart problems


Please see below a video showing the steps to perform Chakrasana

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