Chakrasana, also known as the Wheel Pose, is a deep backbend that offers immense benefits for the spine and energy levels. It is an advanced pose that requires strength and flexibility, but with patience and practice, it can be mastered.
How to Do Chakrasana (Step-by-Step)
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your palms on the floor beside your head, fingers pointing towards your shoulders.
- Inhale and press your palms and feet into the floor to lift your hips and chest up.
- Straighten your arms and legs as much as possible, arching your back into a semi-circular wheel shape.
- Let your head hang gently. Hold for a few breaths.
- To release, exhale and slowly lower your body, tucking your chin to your chest.
Benefits of Chakrasana
- Spinal Flexibility: Keeps the spine young and flexible.
- Heart Opener: Expands the chest and lungs, improving breathing capacity.
- Strengthens Arms and Legs: Builds muscle strength in the wrists, arms, glutes, and thighs.
- Energizing: Stimulates the nervous system and reduces stress.
Contraindications
Avoid this pose if you have high blood pressure, heart problems, or injuries to the back or wrists. Always practice under the guidance of a qualified teacher, especially if you are a beginner.