CHAKRASANA

By Bhawana bhardwaj

1.Intro for asana-
In Chakrasana, 'Chakra' means 'wheel' and hence the English title 'Wheel Pose'. The body in this pose is curved to look like a wheel. We could categorize this pose under the advanced level of yoga poses and also under the lying down yoga poses. It is also classified as part of the Back Bends Asanas.

2.Anatomicalfocus-
Chakrasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
Lower Back
Biceps and Triceps
Core (Abs)
Chest
Neck
Psoas
Quadriceps.

3.Awareness-
Energy flow through the entire body in this pose brings in a lot of stamina and strength to the entire body. The right kind of breathing reduces mental stress and physical strain. The number of benefits this pose brings to the body is magical , but only if it is followed with the right form of breathing . The energy if it flows wrong in this pose can bring in complications and thus disturb the entire nervous system.

4.Do-
1-Lie down on the ground comfortably. Bend your knees.
2-Place your hands behind your head. Do it in such a way that your palms are a bit above your ears. There should be a little gap between your head and palms. It should not be very close. The shape of your hands should be a bit like inverted 'U' and fingers pointing towards the feet .
3-Now that you are in this position, lift your lower body with the help of your legs and then your upper body with the help of your hands.
4-Push your body up until you have acquired the wheel. Hold pose for few seconds.
5-Release the pose gently and slowly.

5.Dont-
Don’t do it if you feel too much pain.
Do not land on this yoga asana. Chakrasana should be preceded by some simple yoga asana such as a backward bend or Setu asana.
•    It is better to practice this pose under proper guidance if you are a beginner.
•    Do not line up the pose if you are feeling weak or having discomfort in your wrist or back.
•    Do not try this pose if you are weak at your spinal cord or having any discomfort in your spine.
•    If suffering from diarrhea do not attempt Chakrasana.
•    People undergoing low blood pressure shall not attempt the pose without medical consultation.
Exert excessive force, which may cause undue strain onto the arms while lifting the body up into the position. Force yourself into getting the arch in the spine. Strain and tense up the body while moving into the pose and/or while doing the pose.

6.Benifits-Chakrasana is helpful in menstrual problems. It helps in circulation your blood flow and it helps with menstruation.
It helps in weight loss as you naturally lose fat by doing this aasan.
It strengthens the muscles of back, legs and arms.
Chakrasana also reduces Osteoporosis and asthma problems.
It balances your nervous system.
It also energizes you and helps with depression.
Gives you good physique.
Strengthens lower back, wrists, spine, legs, lower back, arms and glutes.

7.Benifits for Man/Women-Good for infertility, asthma, and osteoporosis.
Strengthens liver, pancreas, and kidneys.
Beneficial for the heart.
Strengthens arms, hands, shoulders, wrists, and legs.
Stretches the chest and lungs.
Stimulates the thyroid and pituitary glands.
Strengthens the arms and wrists, legs, buttocks, abdomen, and spine.

8.Therapeuticapplication-
Stress. Anxiety, Asthma.

9.Duration-
This Chakrasana pose for 30 seconds to 3 minute as per your individual requirements or capacity. Benefits of Chakrasana: Chakrasana pose can strengthens your back muscles and tones the adrenals.

10.Precautions and contra-indication-People who suffer from serious spinal column ailments, such as cervical and lumbar spondylitis should avoid doing this pose. If there is not much spine flexibility at the beginning, one should not force or push the body into doing the pose. Because be the deep arch to the spine, it is best to do a counter pose, such as Matsyasana(Fish pose) after practicing Chakrasana, to relieve any strain from the spine.