Chakrasana - Standing Wheel Pose
"Chakra" means 'wheel' in Sanskrit.
- Stand erect with feet wide apart.
- Keep both hands on the sides touching the thighs. The fingers should be close together.
- Look straight.
- Slowly inhale deeply.
- Keeping your body tense, continue inhaling and raise your right hand laterally above your head.
- Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
- Ensure that the right hand and palm is turned inwards from the shoulder while raising the hand.
- Exhale slowly and raise your right shoulder and simultaneously bend your trunk and head to the left till the hand becomes parallel to the ground.
- Take care not to bend your right hand at the elbow.
- Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
- As you are bending, slide the left hand down the left thigh till it reaches the knee.
- Hold this posture as long as you can comfortably hold your breath.
- Begin inhaling and return to the starting posture. Return your right arm, trunk and head back to the straight position.
- As you bring the right arm below the shoulder turn the palm inward.
- Bring back the right arm to resting position by the right thigh.
- With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
- Complete exhalation.
- Repeat the above steps for the left side.
- The lateral bend in Chakrasana makes the spinal column elastic.
- This pose also makes the hip joint flexible..
- The pose is good for checking the rigidity of the rib cage, resulting in an increase of lung capacity.
- Chakrasana results in a supple and resilient body..