|
Wheel Pose (Chakrasana) - [shaw - kras -
anna]
Know the strength of your upper body,
spinal flexibility and readiness of your nervous system before
attempting this inverted pose. Wheel is not recommended for
those having any illness, weak wrists, or during pregnancy.
Practice on a soft carpet or extra thick mat to protect the
head and neck.
- Lie on your back with knees bent and heels
touching buttocks. Place your palms on the ground beside
the head with fingers pointing towards shoulders. Elbows
reach upward and are parallel.
- Mindfully adjust the placement of your feet,
arms and hands until you feel secure and balanced in your
foundation. For greater support, move the hands in further
towards the body. Spread fingers and feel the strength in
each one.
- As you press feet and hands deeper into
the ground, allow your next inhalation to give your body
buoyancy. Retain this breath and straighten legs and arms
as much as possible. Lift truck upward and allow head and
neck to hang in a relaxed state between the arms.
- Breathe with depth and
ease while holding the pose for as long as is
comfortable. Release immediately, with kindness, if you
notice strain.
- Upon an exhalation, slowly lower your
body so your head can feel the Support of the ground. Continue
to descend and release the pose.
Benefits:
- Glandular, cardiovascular, nervous, digestive
and respiratory systems are enhanced.
- Hormonal secretions are healthfully influenced.
Cautionary Notes/Modifications:
- To arch as high as possible, straighten
the knees further by moving your trunk towards your head.
Try lifting your heels and balance on the balls of the feet
for a few seconds. Lower heels gradually on your
out-breath.
- If you are exceedingly flexible and strong,
begin by standing, feet about One foot apart. Breathe arms
straight over head and bend the knees. Release the hips
and each vertebra into backbend. Your arms and hands arrive
at the floor on either side of your shoulders.
|
