Chakrasana ( Wheel pose)

Chakrasana ( Wheel pose) :

How to do Chakrasana:

1. Lie down on your back with hands on the side.
2. Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
3. Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
4. Lift your body up with the support of the palms and the feet.
5. Rotate the head slightly, so that your gaze is towards the floor.
6. Stretch your thighs and shoulders. In the final position your body looks like a
   
   n arch, almost like a wheel.
7. Maintain this position, according to your capacity.
8. To release the position, lower your body till it touches the ground. Straighten your legs. Hands can go back to the original position to the sides.
9. Chakrasana should be followed by forward bending poses to counteract the pressure created by the back bend.
10. Chakrasana should be avoided by those suffering from cardiac ailments, high blood pressure, vertigo and those who have undergone recent surgeries.

Benefits of Chakrasana

1. Chakrasana strengthens the back and abdominal muscles.
2. It tones the organs in the abdomen including the digestive, excretory and reproductive organs.
3.  It helps in making the spine elastic,relives backache,srtegthen the musles of the shoulders,chest and abdomen.
4. It also cures shakiness of hands,neck and head.

NOTE: Chakrasana should be practiced under the guidance of the instructor to avoid injuries to back,neck shoulder.

UPASANA

METHOD:

It is reverse posture of chakrasana. Lie down on the back . first stretch your feet outward and then raise your legs straight upto 45 degree. Now raise your back and try to touch the feet with your hands straight. Only the buttocks should be on the ground. Now leave the feet and stay in the position for some time. Concentrate on manipur chakra.

Benefits: 

1) It reduces the paunch and cures constipation

2) As it is a reverse posture, it brings the nervous system in a natural position. 

3) Balance of the body is maintained.