Chakrasana - The Wheel Pose Supine
"Chakra" means 'wheel' in Sanskrit. In the final posture of this pose the arched body resembles the rim of a wheel. Hence the name Chakrasana or Wheel Pose.
- Lie down on your back with both legs apart.
- Stretch both arms on either side with palms facing downward.
- Fold both knees and draw the legs back.
- The heels should be touching the respective buttocks. Both soles should be touching the ground.
- Bring your hand backwards and place the hands beside the head. The palms should be facing downwards.
- The palm and heel of each side should be in one straight line.
- Inhale slowly.
- Continue inhaling and press the palms and hand on the ground.
- Taking the support of the hands and legs, raise your shoulder, chest, abdomen, hips and thighs above the ground.
- The neck and back should be arched with the crown of your head resting firmly on the ground.
- Exhale and inhale a few time while at this position.
- Take a deep breath.
- Press your feet and palms on the ground while holding your breath.
- Taking the support of your hands and feet, slowly raise your head, shoulders, trunk, abdomen, hips and thighs to the optimum level.
- Your head should be hanging in between your shoulders.
- Make sure the elbows are not bent.
- Try to arch the body as much as possible.
- Hold your breath and stay in this position for about ten seconds.
- Exhaling gradually, bring the lower part of your body down and return to the starting position.
- The pelvic and abdominal muscles gain strength with this pose.
- Supine Chakrasana benefits all parts of the body.
- The posture also helps strengthen the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.