"Chakra" means 'wheel' in Sanskrit. In the final posture of this
pose the arched body resembles the rim of a wheel. Hence the name
Chakrasana or Wheel Pose.
Sequence:
- Lie down on your back with both legs apart.
- Stretch both arms on either side with palms facing downward.
- Fold both knees and draw the legs back.
- The heels should be touching the respective buttocks. Both soles should be touching the ground.
- Bring your hand backwards and place the hands beside the head. The palms should be facing downwards.
- The palm and heel of each side should be in one straight line.
- Inhale slowly.
- Continue inhaling and press the palms and hand on the ground.
- Taking the support of the hands and legs, raise your shoulder, chest, abdomen, hips and thighs above the ground.
- The neck and back should be arched with the crown of your head resting firmly on the ground.
- Exhale and inhale a few time while at this position.
- Take a deep breath.
- Press your feet and palms on the ground while holding your breath.
- Taking the support of your hands and feet, slowly raise your
head, shoulders, trunk, abdomen, hips and thighs to the optimum level.
- Your head should be hanging in between your shoulders.
- Make sure the elbows are not bent.
- Try to arch the body as much as possible.
- Hold your breath and stay in this position for about ten seconds.
- Exhaling gradually, bring the lower part of your body down and return to the starting position.
Benefits:
- The pelvic and abdominal muscles gain strength with this pose.
- Supine Chakrasana benefits all parts of the body.
- The posture also helps strengthen the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.
It's a great learning system.
ReplyDeleteI learned a lot about this yoga training from this article.
Thanks for such valuable guidence about the yoga training.
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