Chakrasana Benefits and How to Do it

Do you want to deepen your yoga practice and explore the path of a yoga teacher? If so, you've likely come across the powerful pose known as Chakrasana, or the Wheel Pose. In this article, we will look at the world of yoga teacher training. We will also look at the great benefits Chakrasana can bring to both aspiring teachers and seasoned practitioners. Get ready to reach your potential. Discover the wonders of Chakrasana on your path to becoming a certified yoga teacher.

Chakrasana is a traditional, intense back bending posture. In chakrasana, chakra refers to the wheel and asana means posture. Chakrasana is also known as urdhva dhanur asana (upward bow pose). This is an advanced posture. So proper preparation, or doing chakrasana step by step, is very important to avoid injuries and get all the benefits.

How to do Chakrasana (Wheel Pose)

1. Start the asana by lying down on your back.
2. Bend your arms and place your palms next to your ears, with fingers pointing towards the shoulders.
3. Keep your palms flat on the mat, with fingers spread and elbows parallel to each other.
4. Next, bend the knees and bring the heels close to the hips. Place the feet flat on the mat.
5. Then, as you inhale, press your palms and feet down on the mat. With the strength of your arms, legs, core and spine, lift your hips and chest up and come into the posture.
6. To do this asana properly, you need good flexibility in your shoulders, spine and thighs. You also need good strength in the same body parts.
7. When you are in the posture, first focus on straightening your arms with the help of your flexible shoulders.
8. After that, focus on opening your chest more. Lift the hips up to the ceiling as much as you can.
9. Finally, try to straighten your legs and come into the proper chakrasana (wheel pose).
10. After staying there for 8 to 10 breaths, start bending your elbows. At the same time, tuck your chin to the collar bone. Then slowly release your upper back, lower back and your hips on the mat to come out of the asana.

Also check the benefits of Chakrasana here in detail.

Benefits of Chakrasana (Wheel Pose)

1. This asana is very good for people with rounded shoulders. It helps them open the chest and makes the shoulders flexible.
2. Chakrasana helps to improve the overall flexibility and strength of the shoulders, spine and thighs.
3. This posture is very good for abdominal muscle flexibility. It helps to open the chest and improves breathing.
4. Chakrasana is very beneficial for the heart and throat chakra.
5. This posture is very good for people with diabetes. It also helps to reduce belly fat.
6. Chakrasana is very good for reducing anxiety and stress. It also helps to improve immunity.
7. As this is a back bending posture, it also helps to remove stiffness and tension from the lower back. It improves flexibility in the hip flexors too.
8. Chakrasana is very beneficial for people who have thyroid disorders.

Contraindications

1. Chakrasana is an intense back bending posture. If you have a spinal or shoulder injury, avoid the pose.
2. If you feel pain or tension in your wrists, or have an injury, you need to avoid this posture.
3. People with high or low blood pressure should avoid chakrasana.
4. During pregnancy, women should avoid chakrasana.
5. People suffering with carpal tunnel syndrome should avoid this asana.

Follow up Asanas or Counter Poses

1. Balasana (child pose)
2. Ardha matsyendrasana ( half lord of the fish pose)
3. Supta matsyendrasana (recline spinal twist)
4. Padha hastha asana (hand to feet pose)
5. Paschimottanasan (seated forward bend pose