In the ancient language of Sanskrit, Chakra translates to the wheel, aptly describing the shape created in this dynamic posture known as the Wheel Pose. This asana is also referred to as urdhva-dhanurasana, where 'urdhva' signifies raised or elevated, and 'dhanur' represents a bow. The amalgamation of these names portrays the essence of the pose's appearance and intention.
Position of Readiness
Begin by lying on your back, ensuring your entire body is relaxed and aligned. Take deep and slow breaths through the nostrils, allowing your body to settle into a state of calmness.
Steps
- Initiate the Movement: As you exhale, bend your knees and draw your feet closer towards your buttocks. Plant the soles of your feet firmly on the floor.
- Prepare the Arms: Bend your arms at the elbows, positioning your palms flat on the floor beneath your shoulders. Orient your fingers towards your back, establishing a stable foundation.
- Engage in the Ascent: With a deliberate inhale, begin lifting your head, arching your back, and raising your buttocks off the floor. Feel the stretch along your spine as you press down through your hands and feet, elevating your hips and abdomen as high as comfortable.
- Sustain the Posture: Hold the raised position while retaining the inhaled breath. Focus on maintaining a strong, steady stance with your hips lifted and stomach engaged.
- Ease into the Descent: Gradually exhale as you lower your back back onto the floor, extending your legs to return to the shava-asana or Corpse Pose.
Daily Practice
Practice this sequence two to three times to experience its full benefits and refine your technique.
Benefits
Chakrasana offers a comprehensive toning effect on the entire body. It notably strengthens the arms, shoulders, and upper back muscles, promoting stability and vitality. Furthermore, it stimulates the cardiovascular system, enhancing overall fitness and well-being.
Note
While Chakrasana presents challenges, especially for beginners, perseverance and consistent practice are key to mastering this invigorating yoga posture. Approach it with patience and mindfulness, honoring your body's capabilities and progress.