What is Chakrasana
“Chakrasana” comes from the Sanskrit words “Chakra,” which means “Wheel,” and “asana,” meaning “Pose”, so it is known as Wheel Pose. Because the body forms the shape of a wheel when in this posture. Chakrasana is also known by the alternative Sanskrit name “Urdhva Dhanurasana”, which means upward-facing bow pose. It is most popular for its vigorous back-bending Yoga asana and is so famous in many forms of Yoga, being part of the primary series of Ashtanga Yoga. This asana gives great flexibility to the spine.
Chakrasana is one of the most effective Yoga asana poses for stress relief and a peaceful mind. Chakrasana, also known as Wheel Pose, is one of the Yoga poses designed to balance the Chakras in the human subtle body. To achieve stress relief, Yoga students can join a Yoga teacher training center in Rishikesh and learn various types of Yoga asanas to cultivate a peaceful mind. In this Chakrasana, a person lies flat on the ground and then raises their body upward. Here, we are sharing the step-by-step process for performing Chakrasana, including precautions and benefits.
Tips for Yoga Beginners to do Chakrasana
For beginners, this pose can be challenging, so it’s essential to ensure their body has enough flexibility to perform it properly. To perform this asana, try some simple poses to improve flexibility and gain steadiness. When you try to do this asana, you will find your feet and knees splaying as you lift your body to assume this pose. And so it will lean to compress your lower back.
Precautions for doing Chakrasana (Wheel Pose)
- If you have any back injury, then you should not try this Chakrasana.
- If you are suffering from a heart problem, then you should avoid this asana.
- If you are suffering from Diarrhoea, headache, or carpal tunnel syndrome, then avoid this asana.
- Patients with high or low blood pressure should avoid this asana whenever possible.
- If you are suffering from any cardiac or spinal problems, then avoid this asana.
- If you have tendonitis in your wrists, then you should avoid this asana.
How to do Chakrasana
To learn how to do Chakrasana, follow the steps:
- To start this chakrasana, firstly lie flat on your back with your feet apart.
- Now bend both your knees and place your feet flat on the floor near your buttocks.
- After this, place your palms under your shoulders with the fingers pointed towards the shoulders and the elbows shoulder-width apart.
- Now, slowly inhale and press your palms on the floor. And lift your shoulders and head off the floor by straightening your arms.
- You can find that the feet should be pressed firmly into the floor. Inhale and lift your hips. The spine should be rolled up so that it resembles a semi-circular wheel.
- Now, straighten your arms and legs as much as possible so that your hips and chest can be pushed up.
- Hold this pose for at least 15-30 seconds.
- To return to your original pose, bend your elbows to lower your head and shoulders to the floor. Then bend your knees and bring your spine and hips back to the ground.
- Practicing this Yoga asana will provide your body with significant relaxation.
Benefits of Chakrasana:
- This chakrasana provides a good stretch for your lungs and chest, while also expanding the shoulders and chest.
- This asana helps increase the elasticity of the spine.
- Chakrasana is very useful in treating diabetes, asthma, constipation, and obesity.
- This asana has a positive effect on hormonal secretions.
- Chakrasana is recommended for those people who are suffering from digestive or respiratory disorders.
- It is very beneficial for your cardiovascular, glandular, and nervous system health.
- The asana boosts energy and alleviates depression.
- This asana helps reduce stress and tension in the body, while also improving eyesight.
- Chakrasana rectifies the uterine and menstrual problems in women.
- This asana helps reduce fat and tone the muscles in the abdominal area, while also supporting the digestive and reproductive processes.