Chakrasan

Chakrasana, also known as the Wheel Pose or Urdhva Dhanurasana, is a yoga pose that provides various physical and mental benefits. It is an intermediate to advanced backbend that strengthens and stretches the entire body. Here are the steps to practice Chakrasana along with its benefits:

Steps:

Before attempting Chakrasana, it’s essential to warm up your body. Perform some gentle stretches and warm-up poses to prepare your spine, shoulders, and hip flexors.

Start by lying on your back with your knees bent and feet hip-width apart. Place your feet close to your sitting bones.

Bend your elbows and place your hands on either side of your head, fingers pointing towards your shoulders. Your fingertips should be pointing towards your feet.

Ensure that your elbows are parallel and not splaying out. Your elbows should be directly above your wrists.

Press through your hands and feet as you lift your hips toward the ceiling. Allow your head to hang back, and gradually straighten your arms.

Straighten your legs as much as possible. If you can’t straighten them fully, that’s okay—just work on gradually improving the leg extension over time.

Press down through the palms of your hands and the soles of your feet, engaging your core muscles. Shift your weight onto your hands and lift your chest toward the ceiling.

Continue to press into the pose, opening your chest and arching your back. Keep your neck in a comfortable position; avoid putting too much pressure on it.

Stay in the Wheel Pose for as long as is comfortable, breathing deeply.

To come out of the pose, tuck your chin to your chest and lower down slowly, one vertebra at a time. Rest in a neutral position afterward.

Benefits:

Chakrasana is an excellent backbend that strengthens the spine, promoting flexibility and mobility.

Stimulates the nervous system: The pose stimulates the central nervous system, which can be invigorating and energizing.

Chakrasana opens and stretches the chest, shoulders, and hip flexors, improving posture and reducing stiffness.

The weight-bearing nature of the pose helps to strengthen the arms and wrists.

The deep chest expansion in this pose can improve lung capacity and respiratory function.

Chakrasana can massage and stimulate the abdominal organs, promoting digestive health.

Backbends are known for their mood-boosting effects, as they open the chest and release tension in the upper body.

Remember to approach Chakrasana with caution, especially if you’re a beginner. It’s advisable to practice under the guidance of a qualified yoga instructor, especially if you have any pre-existing health conditions or injuries.