Chakrasana (Wheel Pose)
Chakrasana is derived from Sanskrit words “Chakra” means “Wheel” and “asana” means “pose”. It is also called Upward Bow pose. It is one of the best back bending poses that can also open the chest area. It also engages the entire body and tones the legs. If you feel sad or depressed, this pose will help you to feel happy, as it also opens up the Anahata Chakra.
How To Do It?
⦁ Lie down on the yoga mat and bend the knees to place the heels as close to the sitting bones, as possible. You should prepare your mind for the deep backbend and also focus inwards to perform the Urdhva Dhanurasana.
⦁ Take the arms behind the head to bend the elbows and place both the palms near the head on the yoga mat. The fingers will be spread for a greater grip and they will point in the direction of the body whereas the forearms would be almost perpendicular to the floor.
⦁ Now, press the feet into the ground. Exhale and push the tailbone up into the air, gradually lifting the buttocks off the floor. As the entire lower body is in the air, bring your attention to the hands. In the same fashion, press the hands into the floor, the shoulder blades pressed against the back to lift the crown of the head in the air. Stay in the position for a few breaths to gain a grip on the pose.
⦁ In order to enter urdhanurasana completely, firmly press the palms and feet further into the floor and straighten the hands all the way to gain length and lift the head away from the floor. The pubis will be lifted towards the navel and the lower back will be arched beautifully (no loose movements). The knees are gently bent, and the tailbone and knee will come in same focus line.
⦁ Stay in the pose for 3 to 5 breaths and gradually come out of it by first bringing the head to the floor and then the back. Perform this pose a couple of times before switching to another asana.
Benefits
⦁ If you practice this asana in winters, it is beneficial, as it heats up the body.
⦁ Your arms, legs, spinal cord, and abdomen will be strengthened.
⦁ It is a chest opener.
⦁ Your shoulders also get stretched.
⦁ It also stretches the hips and core.
⦁ Your thighs and glutes are also strengthened.
⦁ The flexibility of the spine also increases.
Contraindications
⦁ If you have a back injury, you should not do this pose.
⦁ If you suffer from heart problems, you cannot do this pose.
⦁ If you have very high or low blood pressure, you must not do this pose.
⦁ If you have spinal issues, or have had a surgery, you must not do the pose.
⦁ All those, who are suffering from Hernia, should not do the pose.
some of our courses :- 10 days yoga retreat , 6 days yoga retreat , 3 days yoga retreat
