Yoga Practice Name
Chakrasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Lie on the back with the knees bent and the heels touching the buttocks.
- The feet and knees should be about 30 cm apart.
- Place the palms on the floor beside the head with the fingers pointing towards the shoulders.
- Slowly raise the body and arch the back, allowing the crown of the head to support the weight of the upper body.
- Move the hands in further towards the body for more support if necessary.
- Straighten the arms and legs as much as possible and lift the head and trunk from the floor.
- Try to arch the back as high as possible in the final position.
- Straighten the knees further by moving the trunk towards the head.
- Let the head hang between the straight arms.
- Lift the heels and balance on the balls of the feet and the hands for a few seconds, then lower the heels.
- Hold the final position for as long as is comfortable.
- Slowly bring the body so the headrests on the floor and
then bring the rest of the body.
Practice Keynotes
- Your body should be relaxed.
- Don't push your abdomen upwards excessively.
- Your head should be hanging downwards.
Cautions and Limitations
- Go gently into the final position.
- Avoid this practice if you are suffering from any back pain.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Complimentary Practice
Pavanmuktasana
General Benefits
- Strengthens the back and abdominal muscles.
- Improves the respiratory system.
- Strengthens the kidneys.
- Tones the back and shoulder muscles.
Benefits for Disease
Asthma, Depression, Drug abuse and addiction
Body and Organ Affected
Head, Neck, Mouth, Shoulder, Elbow, Arm, Chest, Armpit, Forearm, Wrist, Back, Navel, Waist, Abdomen, Hip, Leg, Thigh, Knee, Foot, Hand
