CHAKRASANA

The body is bent towards the back in circular pose, hence it is known as Chakrasana. The body can be bent at the waist forward or backward. While bending forward, the body does not appear in a circular pose. However in backward bends, the body looks like a circular pose. Hence, it is known as Chakrasana. The pose is the same, except while doing a back bend, the person is standing and keeps bending further back till his palms rest on the floor whist forward or backward. While bending forward, the body dile in the Chakrasana, the person is lying down, and slowly lifts his body up.


Method of Performing:- 

1. Lie down on a mat, on your back. 
2. Spread your legs so they are shoulder-length apart. 
3. Bend your knees so that your feet are touching your buttocks.  Similarly, bend your elbows so your fingers are touching your shoulders. (Your palms should be inwards, facing your shoulders.)
4. Breathe In. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted u. Feel the blood rush to your head, and your lungs expand and fill up with air. 
5. Hold this pose for a few seconds. 
6. Breathe Out and let yourself down slowly.  

Benefits of Chakrasana :-


The wheel pose or chakrasana offers a variety of benefits, both physical and mental.
The more obvious physical benefits are those that derive from the stretching action. It stretches the lungs and chest, while strengthening the muscles of the buttocks, legs, calves, wrists, arms, and spine.
It also strengthens and tones the muscles of the abdominal region and helps regulate the digestive function.
It acts as a natural stimulant for the thyroid and pituitary glands.
It helps re-energize you and is invigorating, and stimulating. It helps counteract depression.
This pose has therapeutic value and is recommended for back pain, infertility, asthma, and osteoporosis.

Caution:-

Do not attempt to perform the wheel pose if you suffer from spinal injuries or cardiac disease, or hernia. It should never be attempted unsupervised, particularly if you are not very experienced in the discipline.

Do while Performing:-

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

Dont do while performing:-


1.     Exert excessive force, which may cause undue strain onto the arms while lifting the body up into the position.
2. Force yourself into getting the arch in the spine
3. Strain and tense up the body while moving into the pose and/or while doing the pose.

Benefits of Asana:-


1.     The entire 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.
2. 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
3. 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.
4. 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.
5. This pose will also help in toning and strengthening the entire back muscles.

precautions while performing this Asana:-


People who suffer from serious spinal column ailments, such as cervical and lumbar spondylities should avoid doing this pose
2. If there is not much spine flexibility at the beginning, one should not force or push the body into doing the pose.
3. 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.