Chakrasana Yoga: Strengthen Your Core and Back

Chakrasana Yoga: Strengthen Your Core and Back

Chakrasana – The Wheel Pose:

The word Chakrasana is a combination of two Sanskrit words: Chakra and Asana. ‘Chakra’ stands for ‘Wheel’ and ‘Asana’ stands for ‘Pose.’ This is the reason why it is known as ‘Wheel Pose’ in English. There is another name for it as well which is Urdhva Dhanurasana (Upward-Facing Bow Pose). The body is curved towards back in the shape of a wheel or a bow. It comes under the category of Ashtanga yoga.

One must have flexible spine as it plays a vital role while performing this asana as the person has to curve backwards. Almost all muscle groups get involved in this asana. They all get stretched and become flexible with time.

In the beginning, when you are a novice and does not have a flexible body, then the formation of this pose seems like a rectangle. But as time passes and with regular practice, the proper Wheel Pose is formed. The main goal of this asana is to increase the length of the spine and open the chest. While doing this asana, the maximum number of nerves in the body gets stretched and spinal chakras get stimulated.

Is this Yoga Asana Meant for You?

The Chakrasana can be performed by anyone, from children to elders. You can even try modifications so that it can be performed in an easier way or can make it more tough if your body allows it. However, there are few exceptions for whom this asana is not appropriate:

• In case of pregnancy.
• Having an injury in your back area recently and it is not healed yet.
• Suffering from heart-related issues.
• Going through hypertension.
• In case of migraine Issues.
• In case of gastrointestinal problems.
• In case of problems with your spine.
• In case of hernia ailment.
• In case of carpal tunnel syndrome which causes numbness, tingling, and weakness in the hand and arm.
• In case of frequent headaches.
• In case of diarrhea.
• In case of vertigo.
• In case of a shoulder injury or had the problem of dislocation in the past.

How to do Chakrasana Step by Step?

This yoga pose is quite tough one. One must have flexibility in the body. When you start as a novice, it may not be possible to create a semi-circle, but later on, things get easier. Here are the steps to do this asana:

• Lie down straight on a mat.
• Bend the knees gradually.
• Keep your feet at some distance from the hip area. They should be lying flat on the surface.
• Lift your arms, fold the elbows, and place your palms on the surface. They should be above your shoulders on both sides of your head.
• Take deep breath and gradually lift your torso area, by curving your back and pressing down your hands.
• Try to straighten your arms and legs as much as possible while taking your head to the back side but do not put any pressure on the neck.
• Keep yourself in this pose for at least five seconds.
• Return to the normal position gradually by bringing your body lower and your head down to touch the surface. Relax.

Modification of Chakrasana Yoga Pose:

You can add certain modifications to this pose to make it easier if you are a novice, or more tough if you have developed enough elasticity and have become an expert in the original pose. Various props can also be used by novices. Here are certain modifications that can be done:

Modifications for the Novice:

• If you are a novice and do not have much elasticity in your body, then start with Bridge Pose.
• Do it alongside of a wall. This will help you in making poses more easily.
• Make use of yoga blocks that can be placed under the hands or the feet to make the bending easy. It would be better if you keep the blocks against the wall.

Modifications for the Expert:

• Gradually shorten the distance between hands and feet so that a complete circle shape is formed.
• Try a single-leg wheel pose where only one leg is lifted up.
• Try a single-arm wheel pose where only one arm is lifted up.

How Chakrasana Benefits You?

It is definitely not easy to keep our bodies fit and healthy in this busy life, but just 2 minutes of Chakrasana helps with flexibility in the body, correction of posture, relaxation of the mind, and keeping us healthy and fit in many ways. Here are Chakrasana benefits:

• It makes the spinal cord strong and flexible.
• It helps in reducing stiffness in the back.
• It helps in improving your posture.
• It reduces HbA1C levels, that is the blood glucose levels, in the body which proves to be helpful in the prevention of further progress of the problem of diabetes.
• It is good for the neck and shoulder muscles and prevents injuries by making them strong.
• It tones up the abdominal muscles.
• It helps in reducing belly fat.
• It strengthens your core.
• It helps in improving the health of the heart and kidneys.
• It opens up the chest muscles and improves blood circulation.
• It is useful for the lungs and helps in reducing respiratory issues, like asthma.
• It aids in the reduction of stress and anxiety.
• It aids to overcome thyroid issues and stimulates pituitary glands.
• It aids to improve the immunity system of the body.
• It makes the liver and pancreas strong.
• It makes arms, shoulders, hands, wrists, thighs, and glutes strong.
• It delays the aging process and makes you look young and fresh.
• It is good for the brain health and nervous system.
• It cures infertility.

Precautions Needed to be Taken while Doing this Yoga Asana:

There are some points to keep in mind while doing Wheel Pose. These will help in doing yoga in a better and safe way. These are as follows:

• Do not perform it directly by yourself, it can injure your back.
• Stop doing it if you feel too much pain.
• Start with easy poses, like Bridge Pose, and move slowly towards the proper Wheel Pose. You can also start with simple back-bending poses.
• Inhale slowly and deeply while lifting your body and exhale slowly while coming down.
• Keep your body relaxed and do not strain it.
• Do not force your body, otherwise, you will injure it.

Conclusion:

Chakrasna is extremely beneficial for the body only if it is done in the proper way. You should go for this asana under the guidance of some expert. If it starts suiting you, add it to your daily yoga routine.