- Lie flat on your back on the floor. You may bend your knees so that the soles of your feet are on the floor and closer to your buttocks. Make sure that your feet are hip-width apart.
- Your hands must be placed behind your shoulders, ensuring your fingers are opened up and pointed towards your shoulders.
- Once you feel comfortable in this stance, balance your weight on your limbs. Then, press your feet and palms, and lift your entire body off the floor. Let your head hang gently. Your neck should be long.
- Make sure you breathe comfortably. Take slow, deep breaths.
- Hold the pose for a minute, or as long as you are comfortable. Then, release by bending your arms and legs, and gently lowering your back on the ground.
- Lie down in Shavasana for a few minutes before you resume normal activity or continue with your workout.
Precautions Chakrasana or wheel pose
- It should be practised only with an empty stomach or 3-4 hours after having food.
- Keep breathing normal while doing this asana.
- It is a little difficult to do this pose. So, don’t press yourself to get a position
- if you are not feeling comfortable. Do it only till you feel comfortable.
- People having back, neck or any type of injury should avoid this asana.
- Beginner – Do it for 5-6 seconds and 1 repetition increase time by 1-2 seconds every week.
Benefits of Chakrasana wheel pose
- It gives a good stretch to Neck, Stomach and Thigh muscles which ultimately strengthens them.
- Chakrasana also gives flexibility to the buttock, waist, backbone, back muscles etc.
- Chakrasana strengthens legs and arms.
- Chakrasana increases blood circulation of the backbone.
- Chakrasana is good for the health of thyroid glands as it creates good pressure on it.
- Chakrasana increases flexibility of whole body muscles.