How to do Chakrasana - Wheel Pose

Chakrasana or the wheel pose is a backward bending yoga asana. This asana is so named because the body takes the shape of a circle - or a semi-circle. The asana is very similar to the gymnastic back-bend. It is a very good asana for improving the elasticity of the spinal cord. Chakrasana strengthens the back and abdominal muscles. It tones the organs in the abdomen including the digestive, excretory and reproductive organs.





How to:
1. Begin by lying down on the yoga mat.
2. Bend your knees and bring your feet close to your thighs.
3. Keep your leg at least 1 or 2 feets apart so that you have more support.
4. Now, place your palms on the mat next to your neck and shoulders with your fingers facing your lower body.
5. Now, inhale and press your palms down. Lift your body up, starting from your lower back, then your middle back and finally your upper back.
6. Drop your neck down and push your abdomen up towards the ceiling. Do not bend your elbows.
7. Stay in this posture for a few deep breaths.
8. Now, bring your right leg up off the ground and lift it up as much as possible.
9. Fold at the knees and place your foot on the left knee.
10. After a moment, drop the leg back down.
11. Repeat the same with the other leg.
12. Slowly lower yourself back to the ground.
13. Now, raise your knees up and bring them towards your chest.
14. Wrap your arms around your knees and lift your head up, bringing your chin to your knees.
15. Relax in this posture!

Why to:
1. Strengthen arms, shoulders, hands, wrist and legs.
2. Tones your abdomen, stronger core.
3. Good for the heart, liver, pancreas and kidneys.
4. Increases spine flexibility.
5. Makes you a more expressive individual.

Caution:
1. It is best to avoid this asana if you have tendonitis in the wrists or carpal tunnel syndrome.
2. If your lower back starts to hurt due to the extension, immediately come out of the pose.
3. You must steer clear of this asana if you have a shoulder impingement.
4. Do not do this asana if you suffer from headaches or high blood pressure.
5. Avoid this pose during pregnancy.

Best time:
This asana must be performed only when your stomach and bowels are empty. It is best to have a meal at least four to six hours before your practice so that the food is digested well enough and you are energized for the workout.

Watch more: http://21frames.in/yogaandyou
Like us: http://facebook.com/VentunoYoga
Subscribe: http://youtube.com/user/VentunoYoga
Follow us: http://instagram.com/ventunoyoga
Follow us: http://twitter.com/VentunoYoga

A Ventuno Production http://www.ventunotech.com