Wheel Pose (Chakrasana) - [shaw - kras - anna]
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Wheel Pose (Chakrasana) - [shaw - kras - anna] Pose | Standing
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.
