CHAKRA ASANA

This Pose is called Chakra Asana because the body takes the shape of a circle or a semi-circle in final position. It is also called Kneeling Wheel Pose as the body takes shape of a Wheel. It is very similar to the gymnastic back-bend. 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.

TECHNIQUE

Lie down on your back on a mat in Shava Asana.

Spread your legs so they are shoulder-length apart.

Chakra Asana

Bend your legs at the knees and place them nearer to the hips.

Bend your knees in a way that your feet are touching your buttocks.

Similarly, bend your elbows so your fingers are touching your shoulders.

Place the palms by the sides of your head by bending the elbows and fingers towards your body. Your palms should be inwards, facing your shoulders.

From the spinal twist pose, roll your legs around so that you are on your knees with your feet close together behind you.

Breathe in deeply. While inhaling, slowly raise your body upward, resting on the feet and the palms, thus curving the spine.

Be conscious of your breath while holding this pose, having the intention to expand your chest with each deep inhalation while you stretch upward.

Arch your back and grasp your right ankle with your right hand and your left ankle with your left hand. Raise your hips up toward the ceiling while allowing your head to relax backward.

Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted U pose. Feel the blood rush to your head, and your lungs expand and fill up with air.

Breathe easily in this position for about ten seconds, then slowly lower your hips and raise yourself up, so you are again resting on your knees.

Close your eyes and with your attention in your spine, envision energy moving up from your base to your skull.

Hold this pose for a few seconds. Retain the pose for a few seconds and, breathing normally, gradually increase the duration.

Breathe out slowly and let yourself down slowly to the original position. Concentrate on the spine. While exhaling slowly come back and rest in Shava Asana for a while.

Perform this asana in the morning or afternoon, not in the evening.

Persons suffering from slipped disc, duodenal ulcer, hernia and cardiac problem should avoid this asana.

BENEFITS

This pose opens the pelvis and the spine, strengthening the neck and back muscles.

In addition to forming the shape of a wheel or chakra, this pose activates each energy center.

Strengthens the liver, pancreas and kidneys.

Makes the muscles of the hands and feet stronger.

Increases elasticity of the spinal cord.

Excellent for the heart, as it causes the aorta to stretch.

And, of course, a must-do for diabetic patients.

All the benefits of Shalabha Asana, Bhujanga Asana and Ddhanur Asana are obtained from this Asana.

Charaka Asana strengthens the vertebral column and increases the oxygen in-take capacity.

This Asana prevents respiratory disorders and relieves stiffness of joints, back, shoulders and the thoracic cage.

It is very useful in treating asthma, constipation and obesity.