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Asana name: Wheel Pose

Sanskrit name: Chakrasan

Meaning: Wheel Pose

General Benefits:
Strengthens back muscles, tones adrenals, helps kidneys, front part of the body is being stretch entirely, which is good for people who are introverts as the openness in the heart may work on their heart chakra. Due to the stretch at the upper part of the abdomen muscles, it gives some pressure on the internal organs of the abdomen and therefore, increasing their efficiency. The muscles on the front part of the thighs are stretch and the calves are strengthening while doing and holding the pose. This will also help to strengthen the leg muscles. This pose is extremely beneficial for those who sit long hours in front of the desk or computer as they usually hunch over the desk all day long. The backward bend in the pose will relieves tension or stress from the body and help in decreasing the ailments arising out of it. This pose will also help in toning and strengthening the entire back muscles.


Benefits for Women:
Tones pelvic region


Therapeutic Applications:
Stress. Anxiety, Asthma


Taking the Position:
In supine position, bend the knees and place the feet close to the buttocks, about hip-width apart. Lift the arms up and place them beneath the shoulders, with the fingers pointing to the shoulder. Exhale and while inhaling lift the buttocks, hips, lower and middle back off the ground. Exhale. While inhaling, lift the shoulders up by pushing the palms into the ground. Lift the buttocks, waist and the whole back until the arms and legs are straight. Breathe normally in the asana.


Releasing the Positions:
Inhale while exhaling, slowly bend your arms and legs, bend your chin towards the chest, and gently release the head,

Step 1


Step 2


Step 3


shoulders, waist and buttocks onto the ground. Rest the back entirely on the ground. Bring both the palms away from the shoulders and bring the arms to the sides of the body. Straighten out the legs and come back into supine position. Relax and breathe normally.


Anatomical Focus:
Spinal column and the muscles attached to the vertebrae. Muscles on the upper part of the abdomen. Thighs. Calves.


Anatomical Awareness:
Focus on core, lower back, wrist.


Do's:
Keep the breathing slow and rhythmic. Keep the shoulder blades and neck region relaxed and comfortable. Keep the facial muscles soft and relaxed. Keep the arms and knees straight. Keep some distance between the feet for better support and balance while in the pose. Respect and find acceptance with the body, by not pushing yourself into the pose.


Don'ts:
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.


Precautions & Contraindications:
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 of 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.


Variations & Tips:
To relieve tension felt in the lower back, one can try to lift the heels of the feet off the ground and thus, balancing on the toes and palms. Do not focus on arching the spine, instead focus on maintaining steadiness and comfort in the pose. Letting go of perception on how the ideal pose should look like. If Chakarasana is not ready for the body to do it, then do the preparatory pose-Ardha Chakrasana Spread the feets apart for beginners to build stability in the pose, and gradually place the feet together for a deeper arch to the spine.


Preparatory Poses:
Ardha Chakrasana


Follow-up Poses:
Forward bending posture, such as paschimottanasana. Makarasana- Crocodile pose. Shavasana.


Position:
Supine.