Chakrasana - Standing Wheel Pose

"Chakra" means 'wheel' in Sanskrit. 

Sequence:

1. Stand erect with feet wide apart.
2. Keep both hands on the sides touching the thighs. The fingers should be close together.
3. Look straight.
4. Slowly inhale deeply.
5. Keeping your body tense, continue inhaling and raise your right hand laterally above your head.
6. Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
7. Ensure that the right hand and palm is turned inwards from the shoulder while raising the hand.
8. Exhale slowly and raise your right shoulder and simultaneously bend your trunk and head to the left till the hand becomes parallel to the ground.
9. Take care not to bend your right hand at the elbow.
10. Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
11. As you are bending, slide the left hand down the left thigh till it reaches the knee.
12. Hold this posture as long as you can comfortably hold your breath.
13. Begin inhaling and return to the starting posture. Return your right arm, trunk and head back to the straight position.
14. As you bring the right arm below the shoulder turn the palm inward.
15. Bring back the right arm to resting position by the right thigh.
16. With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
17. Complete exhalation.
18. Repeat the above steps for the left side.

Benefits:

• The lateral bend in Chakrasana makes the spinal column elastic.
• This pose also makes the hip joint flexible..
• The pose is good for checking the rigidity of the rib cage, resulting in an increase of lung capacity.
• Chakrasana results in a supple and resilient body.

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Chakrasana - The Wheel Pose Supine

"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.

 

ADVICE OF A TRAINER SUGGESTED

Sequence:

1. Lie down on your back with both legs apart.
2. Stretch both arms on either side with palms facing downward.
3. Fold both knees and draw the legs back.
4. The heels should be touching the respective buttocks. Both soles should be touching the ground.
5. Bring your hand backwards and place the hands beside the head. The palms should be facing downwards.
6. The palm and heel of each side should be in one straight line.
7. Inhale slowly.
8. Continue inhaling and press the palms and hand on the ground.
9. Taking the support of the hands and legs, raise your shoulder, chest, abdomen, hips and thighs above the ground.
10. The neck and back should be arched with the crown of your head resting firmly on the ground.
11. Exhale and inhale a few time while at this position.
12. Take a deep breath.
13. Press your feet and palms on the ground while holding your breath.
14. Taking the support of your hands and feet, slowly raise your head, shoulders, trunk, abdomen, hips and thighs to the optimum level.
15. Your head should be hanging in between your shoulders.
16. Make sure the elbows are not bent.
17. Try to arch the body as much as possible.
18. Hold your breath and stay in this position for about ten seconds.
19. Exhaling gradually, bring the lower part of your body down and return to the starting position.

Benefits:

• The pelvic and abdominal muscles gain strength with this pose.
• Supine Chakrasana benefits all parts of the body.
• The posture also helps strengthen the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.

 

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