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Chakrasana - Wheel Pose


The name comes from the Sanskrit words "Chakra" meaning "wheel" and "Asana" meaning "posture".Chakrasana is also called Urdva Dhanurasana(Upward-Facing Bow Pose).In chakrasana,the final position looks like a wheel,hence the name.It gives great flexibility to the spine.
Benefits : Stretches the chest and lungs
Strengthens the arms and wrists,legs,buttocks,abdomen,and spine
Stimulates the thyroid and pituitary
Increases energy and counteracts depression
Therapeutic for asthma,back pain,infertility,and osteoporosis

Do not strain beyond your limits and never cause pain to yourself.
Note: Do not push or force yourself into creating an arch in the spine.With practice,the spine will become more flexible and because of the deep arch to the spine,it is best to do a counter pose,such as Matsyasana,or the Balasana(child pose) after practicing Chakrasana,to relieve any strain from the spine.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from
Back injury
Carpal tunnel syndrome
Diarrhea
Headache
Heart problems
High or low blood pressure

How to do this asana:

Lie on your back. Bends your legs at the knees and place them nearer to the hips.Place the palms by the sides of your head by bending the elbows and fingers towards your body.While inhaling,slowly raise your body upward,resting on the feet and the palms,thus curving the spine.Retain the pose for a few seconds and,breathing normally,gradually increase the duration.
Step 1: Lie on your back.Bends your legs at the knees and place them nearer to the hips.
Step 2: Place your palms under your shoulders with the fingers pointed towards the shoulders and the elbows shoulder width apart.
Step 3: While inhaling,slowly raise your body upward,resting on the feet and the palms,thus curving the spine.
Step 4: Retain the pose for a few seconds and,breathing normally,gradually increase the duration.
Step 5: To release,exhale and slowly,bend your elbows to lower your head,neck and then shoulders to the floor.
Step 6: Bend your knees to slowly roll your spine and hips back to the floor.It is very important to relax for a while after doing this pose.


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