Chakrasana Yoga Pose With Steps, Benefits and Variations
Posture : Chakra asana or The Wheel Pose
Translation : Chakra, from the root cak ("to move") means wheel and therefore this is the Wheel Posture. The cakra-asana is also known as the urdhva-dhanurasana. Urdhva means raised, elevated or upright and dhanur means bow. Both "wheel posture" and "raised bow posture" describe the appearance of this asana.
Pronunciation : chu-krah-sa-na
Difficulty : Level 8 for full variation, Level 3 for bridge variation
- Lie flat on the back in the shavasana (corpse pose).
- While exhaling bend the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor.
- Bend the arms at the elbows and place the palms of the hands flat on the floor directly under each shoulder with the fingers pointing toward the back.
- While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.
- Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.
The Chakrasana is more challenging than most other yoga postures. Don't be discouraged if your unable to accomplish it right away. Even attempting this posture without successful completion holds great benefits. First and foremost is the strength and suppleness it restores to the spine. It strengthens the arms, shoulders and upper back as well and stimulates the cardiovascular system. The chakraasana has an overall tonic effect for the entire body.
As the natural suppleness of the spine is restored after a period of practice you can begin to perfect the form of this asana and thus experience greater benefits. First be certain that the arms are as straight as possible with very little to no bend in the elbows. When you can hold this comfortably, begin breathing through the nostrils while holding the posture and attempt to get a greater arch in the spine by bringing your hands closer to your feet and/or bringing your feet closer to your hands. Finally, you can extend the duration of the chakra-asana by doing several repetitions in sequence without resting inbetween. As you return from the posture keep the hands behind the shoulders and the soles of the feet flat on the floor and as soon as the back returns to floor immediately raise it and enter the full posture again.
Duration / Repetitions :
The Chakrasana is either held for the duration of the inhaled breath or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.
The " Bridge " Variation :
Although this variation is much easier to perform than the full Chakrasana, it shares several of its benefits. In particular it will help to stretch the spine and relieve tightness in the upper back and shoulder area.
To get the full benefit of the bridge variation continual effort should be applied to raising the back upward and creating the greatest possible arch with the spine.
While holding the bridge breath slowly through the nostrils. If there is no discomfort felt in the spine or shoulders then one should advance to the full variation of the chakra-asana as described above. Both variations strengthen the back and promote flexibility of the spine.
Tightness in the back and spine results from poor posture, stress, a sedentary lifestyle and/or emotional disturbances. You should begin to feel the tightness being released after just a few repetitions.
Benefits of Chakrasana :
- It Strengthens your liver, pancreas and kidneys.
- This posture is excellent for heart.
- This asana is also good for infertility, asthma and osteoporosis.
- It also Strengthens your arms, shoulders, hands, wrists and legs.
- Practicing this yoga will Stretches the chest and lungs.
- This asana Strengthens the arms and wrists, legs, buttocks, abdomen, and spine altogether.
- It also stimulates your thyroid and pituitary glands.
- It increases the energy within you and counteracts depression.
The Yogic posture of Chakrasana Streaches Your Abdome and Lower Abdomen Parts such as Liver, Pancreas and Kidneys and Helps them in Their proper Functioning. It Heals any abnormality and Strengthens these part.
The Chakrasana is Excellent for Proper Functioning of Heart. It Reduces the probability of Heart Failure and Vitalises the Heart. The Chakrasana's Posture Reduces the Risk of Heart Failure and Hart Attacks by 32 %.
The Chakrasana is highly benificial for Infertility. A person Suffering from Infertility should do a Proper Chakrasana twice a Day. It realy Helps infertiliyt and Enhances the Fertility of Human Beings. It also shows Magical Recovery for Patients Suffering from Asthma and Osteoporosis.
This asana Strengthens your Whole Body. It Strengthens your Arms, Shoulders, Hands, Wrists, Legs, Elbows, Knee. Performing Chakrasana Twice a day Increases your Stamina and reduces Fats from your Body.
The posture of Chakrasana Streaches your Chest Region. This asana also streaches your Lungs which Helps in their Proper Functioning and Vitality. This Asana is Best for Broadning of Chest.
This asana Strengthens your Whole Body. It Strengthens your Arms, Wrists, Legs, Buttocks, Abdomen and Spinal Region. Due to bending of Spinal Region, it Creates a pressure on YOur buttocks and streaches your Abdominal Portion which Helps in thier Strengthening and Proper Functioning of these Parts.
The Chakrasana stimulates your Thyroid Gland and Pituitary Glands. This Helps in Fast and Effective Development of Body. It also increases the Imunity of the Body to Different Diseases.
Chakrasana Posture is Very much effective in Depression. It acts as a Very Good Anti-Depressant. It fills you With energy. After performing Chakrasana, your Body feels Energetic and Boredome Free. You feel as-if a Energy Source has Been Inserted into Your Body by almighty God.