How to do chakrasana?

Wheel Pose (Sanskrit: Chakrasana)

Style: – Ashtanga Yoga

Course – Yoga Teacher Training India
Level: – Advanced
Type: – back bend, stretching, inversion, balance, strength.
Duration: – 1 to 5 minutes
Preparatory pose : –
•       Cobra Pose (Bhujangasana)
•       Bridge Pose (Setu Bandha Sarvangasana)
•       Upward Facing Dog (Urdhva Mukha Svanasana)

Definition:
Wheel Pose – Sanskrit: Chakrasana, also called Urdva Dhanurasana is a back-bending yoga asana for advanced people and is a part of the primary series of Ashtanga yoga.
Chakra means ”Wheel” in Sanskrit because the final position looks like a wheel, it’s a heart opening posture which is thought to work on the heart chakra and It gives great flexibility to the spine.
You will learn these type of asanas during 200 hour yoga teacher training
Benefits of Wheel Pose (Chakrasana):
There are many reported benefits of chakrasana.

•       It gives you a very good strech to the lungs and chest.
•       It strengthens the liver, pancreas and kidneys.
•       It relieves lower back pains and gives more flexibility in the spine.
•       Good for the heart – strengthens dthe heart (it’s also a heart-opening posture)
•       It also helps to reduce the fat in the abdomen area.
•       It maintains the metabolism normally.
•       It cures infertility, asthma, and osteoporosis
•       It’s also helpful against uterine and menstrual problems.
•       It stimulates the digestive system.
•       It gives good stretch to the hip flexors, wrist flexors and your core.
•       Strengthens arms, wrists, shoulder blades, abdomen, buttocks, spine, glutes, hamstrings, lower back,  and legs.
•       It calms the mind, refreshes the brain and relieves stress.
•       Strengthens arms, wrists, shoulder blades, abdomen, buttocks, spine, glutes, hamstrings, lower back,  and legs.
•       It makes the persons more energetic and active.
•       It stimulates the nervous system by purifying the blood
•       It reduce Osteoporosis.
•       It stimulate all the chakras on the body (especially the heart chakra).

Precautions And Contraindications:

•       If you have pain in wrist (or a weak wrist), pain in ankles, spine or in your lower back you should not perform this posture.
•       It should not be practiced by pregnant womans.
•       People who have headache and migraine.
•       People with blood pressure problems (especially high blood pressure)
•       If you have diarrhea and hernia you should not practice this asana.
•       People with carpel tunnel syndrome.

Important before you do the Chakrasana:

Your stomach should be complitely empty, actually it’s the best to have a meal at least four to six hours before your practice so you can be sure the food is digested well and you have enough energy.
It’s meant to practice in the morning, but  in the evening you can do it as well.

Steps to practice Chakrasana:

•       To practice this asana lie down on your back with your feet apart, close to your body and bend your knees
•       The distance between your feet and knees should be around 30
•       Bring your palms on the floor beside the head, that the fingers are pointing towards the shoulders
•       Inhale and press your palms into the floor that you are able to lift your shoulders and elbows up. The crown of your head supports the weight of your upper body to lift it up.
•       Try to straighten the arms and legs as much as possible to get in to the full pose, your feets and arms should be pressed into the floor.
•       Arch your back and role your spine as much as possible to come into the final position.
•       Hold this posture for at least 15-30 seconds.
•       To go back into your start position, bend your knees and your ellbows to lower your head, your shoulders and your hips down to the mat.

Leave a Reply

Your email address will not be published. Required fields are marked *