| Description
This is a wonderful back bending posture.
Chakra means wheel. In this posture the body assumes a wheel-like
posture.
Benefits
Physical
- Builds a flexible back and stimulates spinal nerves by
stretching the spine intensely. Keeps body alert and supple.
- The spine feels strong and full of life.
- Strengthens arms, wrists, and legs as well as abdominal
muscles.
- Beneficial for nervous, digestive, respiratory, cardiovascular
and glandular system. Useful in gynaecological disorders.
- Improves blood circulation to the head.
Mental
Practicing this asana elevates the mood and
makes one feel instantly energetic. Useful in many mental
disturbances as it improves blood supply to the brain.
Pranic
Affects manipura chakra.
Techniques
- Lie supine on the ground, keeping the arms stretched
above the head, palms facing upward and both the arms
parallel to each other.
- Fold your hands and place the palms on the ground above
the shoulders on either side of the head, fingers pointing
towards the shoulders.
- Bend the knees and fold the legs to keep your heels
near your buttocks, soles on the ground.
- Pressing the palms on the ground, lift your shoulders
and then lift your trunk, making an arch, convex upward,
to look like a wheel. In this final posture, balance your
body weight equally on both the soles and palms by pushing
your waist upward and forward.
- Try to push the chin back as much as possible.
- Maintain the final position with natural breathing as
long as you can, comfortably.
- Using the support of the palms and soles, return and
take your back down on the ground.
- Straighten the hands and legs to come to the original
position.
Cautions
- People with weak wrists or those suffering from spinal
problems, high blood pressure or spondylosis should not
practice it or practice it cautiously. In pregnancy or general
weakness or when suffering from any infection, don`t practice
this asana.
- While going to the final position, firmly anchor your
palms and soles on the ground so that you will not slip
and have a fall. Practice this asana on a soft mat or a
carpet, to protect your head.
Duration
15 seconds to 2 minutes, once or twice.
Variations
- Stand on the feet, keeping a distance of about one foot.
Raise hands above your head and bend backward as you inhale.
After full back bending, exhale and bend your knees slightly
and bend further back to bring the hands on the floor under
the shoulders. (Try this variation only under expert guidance
or with extreme caution after mastering the principal Chakrasana).
- If you are comfortable with the principal chakrasana
posture, carefully move the hands towards the feet while
in final position and if your spine is extremely flexible,
catch your feet placing the elbows on the floor to form
a complete wheel.
Please remember that no practice can be adequately learned
from a book, written instructions. The guidelines given in
the web pages are intended to give you an introduction to
different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor.
|
