Chakrasana -The Wheel Pose

Yogendra Chakrasana

The Wheel Pose- Cultural Asanas for forward bending of the spine. The body takes a wheel-like, semicircular posture while performing this Asana. The dynamic variation of the anterio-posterior Chakrasana, evolved by Shri Yogendraji, offers an excellent exercise to the mid- trunk and the spine especially, the cervical and lumbar regions.

Starting position: Stand erect with hands at their respective sides. Keep the feet parallel to each other and maintain a distance of 20 inches between them. Keep the neck straight, chest thrown well forward, the abdomen in normal contour and the chin drawn in. Focus the eyes at one point, straight ahead. Return to starting position (for all Phases)

 

The sequence of steps:

Phase-1:

  1. Inhaling clench the fists and raise the arms up, keeping the arms close to the ears.
  2. Interlacing the fingers of the up-stretched arms, above the head, arch back the spine, keeping the lower body, below the waist fixed. Complete the above steps in 3 seconds, while inhaling.
  3. Immediately, exhaling, in 3 seconds, unlocking the fingers, bend forward and downwards with the up-stretched arms in position (i.e. kept close to the ear) to touch the ground.
  4. Maintain this position for 6 seconds, with the breath suspended (final position).

 

Phase-2 (after mastering Phase-1):

  1. After attaining the final position of Phase-1, continue to bend the upper part of the body, till the forehead comes in line with the knees.
  2. Maintain this position for 6 seconds, with the breath suspended (final position).

Phase-3 (after mastering Phase-2):

  1. After attaining the final position of Phase-2, freely swing the arms, held straight, upward and backward until they come to a vertical position.
  2. Maintain this position for 6 seconds, with the breath suspended (final position).

 

 

Phase-4 (after mastering Phase-3):

  1. After attaining the final position of Phase-3, interlock the fingers of the upturned arms and leverage it to extend the bend of the body till the head crosses the knees.
  2. Maintain this position for 6 seconds, with the breath suspended (final position). Inhaling, bring the arms down to touch the ground (unlock the fingers in Phase-4).
  3. Then slowly lift the body to return to the upright starting position, ensuring the arms and head are kept in position, to complete 1 round. Complete the above steps in 3 seconds, while inhaling.

Recommended practice:

Practice 3 rounds, with pause in-between rounds. In case of static pose, maintain the final position for 30 seconds, gradually taking it up to 1/2 minutes with regular practice. Breathing should be normal–slow and rhythmic.

Limitations/Contraindications:  Spinal injuries, cardiac conditions, high myopia, glaucoma, hernia, piles and abdominal inflammation.

Benefits of Chakrasana -The Wheel Pose:

  1. Strengthens both the superficial and deep muscles of the chest and waist.
  2. Develops the muscles of the back, neck, spine and shoulders.
  3. The anterior stretching of the major and deep abdominal muscles causes favourable changes in the abdominal pressure and stimulates the intestines.
  4. Rouses sluggish liver and colon and provides relief in case of constipation.

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1Comment
  • Gemma Corina
    Posted at 13:41h, 11 September Reply

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