Chakrasana: The Wheel Posture

Chakrasana As the wheel in constant motion, I move ahead, breaking free from the past. Chakrasana represents the wheel. The wheel is a primary invention in the world enabling endless functions. Its movement generates energy. It is the fundamental movement of time! Chakrasana is performed in four phases. It is recommended you practice the steps before you can practice the entire four phases seamlessly. Then incorporate the breathing rhythms. You can also break up the practices and master each phase and its breathing rhythms. Later, practice them all together.

Note: The steps of this asana are slightly complicated. It is best to try all the steps and phases independently before you integrate the breathing rhythms.

Method of Practice:

Starting Position

  1. Stand with your feet two-feet distance apart, and parallel to each other and your hands at the sides.

Steps—Phase I

  1. Clench your fists and while inhaling, raise your hands straight up from the front above the head. Your arms must be close to your ears. (This step and the second step must flow seamlessly.)
  2. Arch your back as much as possible and look up without tilting your hips and waist forward. The body below your waist remains fixed. (This step will have to be mastered before the breathing rhythm is incorporated.)

Steps—Phase II

  1. As you exhale, in a sweeping arc bring your hands and head down together towards the feet.
  2. Bring your head down as far towards the knees as possible.

Steps—Phase III

  1. In a sweeping motion, take your arms behind your back as high up as you can take them.

Steps—Phase IV

  1. Clasping your hands at the back, take your head further towards the knee, forming a full circle. All the steps from Phases III to IV are as you exhale.

Posture Release

  1. While inhaling, unclasp your hands, clench your fists and with your head still down, bring your hands down and holding the head in between your arms, raise your torso up to the Phase I position.
  2. Bring your hands down as you exhale.
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Limitations:

High blood pressure, cardiac problems, hernia, piles, abdominal inflammation, high myopia, glaucoma, serious eye disorders and spinal injuries

Benefits:

  1. It strengthens the muscles of your chest and waist and it exercises the anterior and posterior muscles of your body.
  2. It acts as the remedial and preventive measure in constipation.
  3. It improves the balance of your mind and brings in a sense of humility & gratitude.

Muscles Involved:

  1. Retraction of the scapula
  2. Extensors, abductors and internal rotators of the shoulder
  3. Posterior trunk muscles and the gluteus maximus

Hansaji J. Yogendra’s Variation for Chakrasana

Method of Practice

  1. Lie on your back on a mat.
  2. Bend your knees keeping your legs together.
  3. Take your hands above your head, bending at the elbows to place your palms flat on the ground a little away from the head.
  4. Taking support of your hands (the body weight shifts to your hands) and as you inhale, lift the torso off the floor as high up as possible.
  5. While exhaling, slowly lower your body.
  6. Bring your hands to the starting position.