Today we’re going to do chakrasana or the wheel pose. Chakrasana is a slightly advanced yoga position a lot of my students struggle to lift their body off and balance on their hands and feet.

today I’ll show you how you can deepen your practice. Let’s start.

What is CHAKRASANA (WHEEL POSE)?

The word chakra has many meanings: ‘wheel’,’circle’, ‘vortex’, ‘whirlpool’, ‘spiral’ and so on. In the context of chakrasana, the best English translation is ‘wheel pose’. This asana is so called because of the wheel shape taken by the body in the final pose. 

At first you may think that this is not a very exact description of the asana, especially if you refer to the following picture. However, there are many people with supple spines who can easily grasp their ankles with their hands in the final position. 

When the asana is done in this manner, then the full circle is achieved, thus fully justifying the traditional name of the asana.

However, we do not suggest that you attempt to perform the full circle unless you have a very flexible back. If you do so prematurely, you may snap a few bones and muscles and remain in a permanent backward bend.

How to do a Chakrasana ( Wheel Pose )

CHAKRASANA (WHEEL POSE)

1. Lie on your back on the floor.
2. Now bend both legs and close the ankles with the buttocks and keep both hands near the ears in such a way that the fingers remain towards the feet.
3. Now slowly lift the entire body from the middle part while giving weight towards the head and inhaling. Do interiors.
4. Stay in this state for a while.
5. While coming back to the original state, exhale the breath and first the head rests on the floor and then bring the body down. 

Note: Practice as per your ability. While practicing, slowly move the hands to the heel. 

Meditation: on the navel, heart and cranium.

Benefits: 

  1. Wheel pose, unlike dhanurasana, is also an inverted asana. Therefore, a minute or so in the final pose will flush the brain with a freshly oxygenated supply of blood.
  2. This will help to improve the efficiency of the brain cells and in turn, the overall health of the entire body.
  3. Chakrasana gives an accentuated stretch to all the nerves of the back, including the sympathetic and parasympathetic nerves.
  4. The profound backward bend realigns any spinal discs and vertebrae that may be slightly displaced.
  5. It is very beneficial for the stomach, back, stomach and reproductive organs. 
  6. is beneficial for internal diseases of women. 
  7. makes the body flexible. 
  8. mitigates Virogy. 
  9. reduces obesity. Check, strengthen spinal cord and arms. 
  10. Increases facial glow. 

Precautions: 

1. wheel pose should not be practised by people who suffer from high blood pressure, heart problems, stomach ulcers, dilated eye pupils or hernia

2. Do not do during pregnancy and feeling weak.

3. Chakrasana should be practiced only after stopping breathing. 

4. Do not suffer from ulcers, hernia, back and spinal diseases.

Advice for adepts

If you can comfortably and easily do wheel pose in the way we have described, then you can accentuate the flexion of the back in the final pose by progressively and carefully moving the hands and feet closer towards each other. Be careful not to strain.

Awareness

Direct your attention to relaxing the spine in the final pose. When you can easily perform chakrasana, then direct your attention to slow and deep breathing in the final pose.

Duration

At first you will only be able to stay in the final pose for a few seconds. With practice you can extend the duration in the final pose to up to two minutes. Be sure not to strain. If you have sufficient time you can perform chakrasana two or three times. But do not attempt it if you feel even slightly tired.

Important: The above Chakrasana is also called some Yogacharya Ardha Chakrasana and sometimes Ardhachakrasana is also done in a different way. As if standing upright.

Raise both hands up and lean back as much as you can. This state is called

Ardhachakraasana whereas it is Anu Chakrasana. Some yoga teachers also call Chakrasana as upward Dhanurasana. Some yoga teachers also perform Ardha Chakrasana in this way.

Stand up straight, bend backwards lightly, raise the chest, tilt the head back and move the hands back and tuck the tangled claws together.

Complete Chakrasana / Chakra Bandhasana

COMPLETE CHAKRASANA (FULL WHEEL POSE)

Method: The method of complete chakrasana is the same as chakrasana. First make chakrasana, then for complete chakrasana, carefully raise the hands by slowly holding the ankles and balance with the elbows resting on the ground. Respiration / Time: See the method of wheel pose. As much as 10 to 12 seconds.

Benefits: All the benefits wheel pose are achieved automatically.

There is more flexibility in the spinal cord and waist.

Important: Complete wheel pose can be done in two ways. 

1. In this, the seeker, lying on his back, lifts up the middle section and slowly makes complete. wheel pose Most practitioners adopt this method.

2. In this, the seeker stands in a careful position, raising both hands. Slowly bend the waist towards the back and make the position of complete wheel pose by touching the hands with the ground respectively.

Precautions: 0 Do not use in case of high blood pressure, heart disease and weak wrist.

After complete wheel pose , Halasana, Sarvagasana should be done.

In summary we can say that wheel pose is an excellent asana that can help to bring about optimum health of the body if it is done regularly. We suggest that you try to master it.

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