::PATIENTS-CARE:: Chakra Asana - The Wheel Pose (Chakra-asana)

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Yoga - Chakra Asana

CHAKRASANA Chakra-asana, or the Wheel Pose Instruction

Lie flat on the back in the shava-asana.
As you release the breath, bend your knees and bring your feet as close to your buttocks as you can, keeping your foot soles level on the ground.
With the fingers pointing backward, position the flat palms of your hands just beneath each shoulder while bending your arms at the elbows.
Breathe gently in, arch your spine, and lift your head, back, and buttocks off the ground. Hold the hands and feet down while pushing as hard as you can with your hips and stomach.
Hold for the length of the breath that is being held. When you are unable to hold your breath comfortably any longer, slowly release your hold, lower your back to the floor, and then extend your legs straight back into shava-asana.

Remarks:

Compared to most other yoga poses, the chakra pose is harder. Don't give up if you can't complete it straight away. The benefits of even trying this pose even if you are unable to complete it are substantial.

The strength and flexibility it gives the spine is its primary benefit. It also boosts the cardiovascular system and strengthens the upper back, shoulders, and arms. The entire body benefits from the general tonic impact of the chakra-asana.

After some practice, you can begin to polish the form of this asana and get even greater benefits as the natural suppleness of the spine is restored.

First, make sure your arms are as straight as possible, with minimal to no elbow bend. Once you are able to maintain this position comfortably, start breathing through your nose while maintaining the posture. You can also try to increase the arch in your spine by bringing your hands closer to your feet or your feet closer to your hands. Lastly, you can prolong the chakra-asana by performing multiple consecutive repetitions without a break. As you come back up from the pose, maintain your hands behind your shoulders and your feet flat on the ground. As soon as your back touches the ground again, instantly elevate it and go back into the entire pose.

Durations/Repetitions:

One can hold the chakra-asana for the full inhaled breath or for one to three minutes while softly inhaling through the nostrils. Do it two or three times again.

The Variant "Bridge":

This version shares some benefits with the full chakra-asana, but it is far easier to practice. It will especially assist in opening up the spine and releasing tension in the shoulders and upper back.

Continuous effort should be made to raise the back upward and create the largest possible arch with the spine in order to fully profit from the bridge variant.

Breathe softly through your nose while you hold the bridge. One should proceed to the complete version of the chakra-asana, as previously mentioned, if there is no pain in the shoulders or spine. Both versions increase spine flexibility and fortify the back. Poor posture, stress, a sedentary lifestyle, and/or emotional issues can all lead to back and spinal tightness. It should just take a few repetitions for you to feel the tension loosen.

Yoga Asanas