Chakrasana (Wheel Pose) Introduction: The word chakra literally means revolving in Sanskrit. It is a back bend shape taken into the reverse motion of a lift requiring openness, strength and concentration. In this asana the body takes the shape of a wheel, so it is known as Chakrasana. With consistent practice and attentive awareness, this revitalizing posture can rehabilitate the body as well as the mind, contributing to a greater sense of vigor and balance. So Let’s discuss the technique, benefits and modifications of this invigorating yoga pose.
Technique
- Lie on your back with knees bent and heels resting on your buttocks.
- Feet and knees should be about 30 cm apart.
- Bring your hands to the ground alongside your head, fingers towards shoulders.
- Lift the body up, arching your back and raising your head and trunk off the floor.
- Stretch arms and legs, trying to arch back as much as you can.
- Maintain the balance on toes and hands for a few seconds, then come back to rest.
- Remember to promote deep breathing throughout the exercise, inhale up and exhale down.
Benefits
- Strengthen and stretch the spine, arms and legs.
- Stimulant to the nerves, digestive and respiratory systems, circulatory system, and glandular system.
- Correction of the hormonal balance and relief of some gynecologic diseases.
- Cultivates mental focus and concentration.
- Fosters a feeling of vitality and revitalization.
Variations
1. Standing Variation:
- Feet hip-width apart and raise arms over your head.
- Bend backward, placing hands on the floor under the shoulders.
2. Poorna Chakrasana (Full Wheel Pose):
- More advanced practitioners can press your hands toward the feet.
- More advanced practitioners can press your hands toward the feet.
Precautions
- Do not perform Chakrasana if suffering from any kind of illness, weak wrists or during pregnancy.
- The new skater will want to take it all in, but don’t rush into anything until you work up your flexibility and strength.
- This will help you get used to it and so if it slips your head won’t be in danger.
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