Chakrasana, commonly known as Wheel Pose, is called Upward-Facing Bow Pose and Back Bridge. ‘Chakra’ means ‘wheel’ and ‘asana’ stands for ‘posture’. Chakrasana increases the flexibility of the spine.
Step By Step
Step 1: Look straight in the upward direction and lie down comfortably on your back on a yoga mat .
Step 2: Fold both of your legs, making the sole touch the ground. Keep the feet and knees at least 30 cm apart.
Step 3: Place your hands beside your head and keep them beneath your shoulders in a way that the fingers point towards the legs.
Step 4: Take a deep breath and gently start raising your body.
Step 5: Arch your back while raising your body, support the weight of your upper body on the back and top of your head
Step 6: Lift your head and trunk from the ground. Straighten your legs and hands as much as possible.
Step 7: Arch the back as high as possible but do not exert unnecessary strain. Relax the neck.
Step 8: Lift the heels and balance on foot, fingers, and hands for some seconds and then slowly lower the heels.
Step 9: Remain in this posture as long as you feel comfortable and return to the floor gradually while exhaling. Gently lower the body down to the floor.
Benefits Of Chakrasana
- Strengthens the liver, kidneys, and pancreas
- Is very healthy for the heart
- Helps in infertility, osteoporosis and asthma
- Strengthens arms, hands, wrists, shoulders, and legs.
- Stretches the chest cavity and lungs
- Strengthens arms and wrists, legs, abdomen, and spine
- Stimulates the thyroid and pituitary glands.
- Increases energy and counteracts depression.
Precautions To Be Taken
- Have a back injury.
- suffering from heart problems,
- Have a headache, Diarrhoea, or carpal tunnel syndrome
- Have high or low blood pressure problems
- Suffering from a hernia.
Watch this video for more clarity.
You might also like to read: Step By Step Guide To Perform The Perfect Adho Mukha Svanasana (Downward Facing Dog Pose)