Chakrasana is known as ‘Wheel Pose’. This yoga pose falls in the backbend category of Yoga aasan practice. Chakrasana stretches and strengthens the spine, arms and leg muscles. Offering the body physical, mental and emotional benefits.
However, to practice Chakrasasana, the flexibility of the spine is essential.
Let us understand in simple words how to practice Chakrasana and its benefits.
How to practice Chakrasana?
Lie down on your back. Knees bent and heels touching the buttocks. Feet 30 centimetres apart.
Raise your hands and place the palms near your ear, fingers pointing towards the shoulders. This is the starting position of Chakrasana.
Exhale and slowly raise your body and arch the back. Allowing the crown of the head to support the body weight.
Strengthen the arms and legs as much as possible and lift your trunk and head. Remember ‘DO NOT STRAIN’.
In the final position arch the back as high as possible and comfortable. Try and straighten the knees further by moving the trunk towards the head. Your head will be hanging in between the arms.
Stay in the final position as long as you can and be comfortable. Breath normally. Feel your chest opening fully.
While releasing the pose, exhaling slowly lower the body, first, the head will rest on the floor and then the whole body.
Straighten the legs, rest the arms besides the body and relax.
Benefits of Chakrasana?
It enhances the spine flexibility by stretching and strengthening the spine.
Opens the chest and help improve the respiratory function.
This aasan engages the arms, legs and core muscles and helps building overall strength.
The practice of Chakrasana is beneficial for the digestive system, nervous system, cardiovascular system, and glandular system.
This aasan influences all the hormonal secretions and helps relieve various gynaecological disorders.
Who should avoid performing Chakrasana?
Chakrasana is a bac- bending pose. So, people with back injuries or discomfort should avoiding doing it.
People with heart issues, high blood pressure, stroke should not do this aasan.
Those who have weak wrists and during illness, one should avoid practicing this aasan.
During pregnancy DO NOT DO THIS POSE.
Awareness during practising Chakrasana?
On physical- on relaxing the spine in the final position and on the chest and abdoman.
Spiritual level- Manipur Chakra.
After practising Chakrasana, roll your spine and do a forward being yoga pose.
((This blog is based on my practice of Yoga. Please consult your yoga teacher before attempting this))
Mayank Bhagwat 