Chakrasana, also kno wn as the Wheel Pose, is a cultural asana involving forward bending of the spine. The body takes a wheel-like, semicircular posture while performing Chakrasana. This dyn amic variation of Chakrasana, evolved by Shri Yogendraji, offers excellent exercise to the mid-trunk and the spine, especially the cervical and lumbar regions.
How to Do Chakrasana
Let us understand how to do Chakrasana
Starting Position for Chakrasana
1. Stand erect with hands at their respective sides.
2. Keep the feet parallel to each other and maintain a distance of 20 inches between them.
3. Keep the neck straight, chest thrown well forward, abdomen in normal contour, and chin drawn in.
4. Focus the eyes at one point, straight ahead.
Sequence of Chakrasana Steps:
Phase-1:
1. Inhale, clench the fists, and raise the arms up, keeping the arms close to the ears.
2. Interlace the fingers of the up-stretched arms above the head and arch back the spine, keeping the lower body fixed. Complete the steps in 3 seconds while inhaling.
3. Exhale in 3 seconds, unlocking the fingers, bend forward and downward with the up-stretched arms in position (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. Continue bending the upper part of the body until the forehead aligns with the knees.
2. Maintain this position for 6 seconds, with the breath suspended (final position).
Read More: Yoga for Spine Health (Back and Back Pain)
Phase-3 (after mastering Phase-2):
1. 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. Interlock the fingers of the upturned arms and leverage it to extend the bend of the body until the head crosses the knees.
2. Maintain this position for 6 seconds, with the breath suspended (final position). Inhale, bring the arms down to touch the ground (unlock the fingers in Phase-4).
3. 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 steps in 3 seconds while inhaling.
These are the simple steps of How to do chakrasana
Recommended Practice:
Practice 3 rounds of Chakrasana with paus es between rounds. For a static pose, maintain the final position for 30 seconds, gradually increasing it to 1-2 minutes with regular practice. Breathing should be normal, slow, and rhythmic while practicing Chakrasana.
Types of Chakrasana
While Chakrasana itself is a specific pose and there are not many types of chakrasana, variatio ns can occur through different phases and mastering each phase as described above.
Benefits of Chakrasana
Let us look at some of the benefits of Chakrasana
1.Strengthens Muscles: Strengthens both the superficial and deep muscles of the chest and waist.
2. Develops Muscles: Develops the muscles of the back, neck, spine, and shoulders.
3. Abdominal Benefits: The anterior stretching of major and deep abdominal muscles causes favorable changes in abdominal pressure and stimulates the intestines.
4. Digestive Health: Rouses sluggish liver and colon and provides relief in cases of constipation.
Limitations/Contraindications for Chakrasana
Avoid practicing Chakrasana if you ha ve spinal injuries, cardiac conditions, high myopia, glaucoma, hernia, piles, or abdominal inflammation.
Incorporating Chakrasana into your routine can provide numerous health benefits, including improved spinal flexibility and strength. Start practicing today and experience the transformative effects and benefits of Chakrasana.
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