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Chakra-asana

In Sanskrit Chakra means the wheel so this is the Wheel Posture. The cakra-asana is also known as the urdhva-dhanurasana. Urdhva means raised, elevated or upright and dhanur means bow. Both "wheel posture" and "raised bow posture" describe the appearance of this asana.

Position of Readiness 

Lie down on your back. Keep the whole body loose and in a straight position. Breathe deeply and slowly through the nostrils.

Steps

Exhaling fold the legs at the knees and bring the feet as close to the buttocks as possible with the soles of the feet flat on the floor.

Bend the arms at the elbows and place the palms of the hands flat on the floor directly under each shoulder with the fingers pointing toward the back.

While inhaling slowly, begin to raise the head, back and buttocks off the floor while arching the spine. Continue to press downward on the hands and feet while raising the hips and stomach as high as possible.

Retain the position for the duration of the held inhaled breath. Now slowly exhaling return the back to the floor, slide the legs out straight returning to the shava-asana.

Daily Practice

Repeat it two or three times.

Benefits

The chakra-asana has an overall tonic effect for the entire body.

It strengthens the arms, shoulders and upper back as well and stimulates the cardiovascular system

 

Note

The chakra-asana is difficult yoga postures so, don’t be discouraged if you find it difficult to accomplish.