Chakrasana (Wheel Pose) and Ardha Chakrasana (Half Wheel Pose)

Etymology and Origins of Chakrasana

“Chakrasana” is a Sanskrit word. “Chakra” in Sanskrit means “Wheel”. It means “Wheel Pose” in English. “Ardha Chakrasana” in Sanskrit is “Half (Ardha) Wheel Pose”. Essentially, it is just a little variation. It is actually a backward bending body posture. There are other variations such as one leg half-wheel position. It is the first pose of the finishing sequence in Ashtanga Yoga. It enables you to achieve enormous spinal flexibility. This body position is sometimes called a bridge in acrobatics and gymnastics. This Yoga has a great many benefits.

How to do Chakrasana?

Step by Step Instructions of Chakrasana

First stand with a concentrated mind on a yoga mat.
Then lie down flat on the mat looking above with the legs close to each other and straightened.
Then fold the legs up to the knees keeping your feet on the ground.
Now gradually raise your head and trunk with inverted palms support beyond your head.
Now twist and raise your trunk upward, head downward as far as possible, with feet and knees at 10 inches apart.
Take a long and deep breath and slowly start raising your body so that your whole trunk becomes a wheel on the support of 2 hands and 2 feet.
Your body now looks like an arch, which is a cantilever bridge.
Be comfortable with a relaxed neck.
Now stay in this posture with normal breathing for 10 to 15 seconds or as long as you feel comfortable.
It is now time to return to the floor slowly while exhaling, slowly lowering your body to the floor.
Regularly practice this Yoga for 3 to 5 times in an empty stomach.
Do not forget to do forward bending posture after every backward bending.
After a week of practice, you may not need to raise your trunk from a flat position. That is, you can easily do the half-wheel Yoga from standing position itself.

Benefits of Chakrasana

Anatomical Focus and Disease Control

This Yoga is one of the best Asanas for maintaining your spinal cord and the adjoining muscles and nerves.
Old age cannot overtake your body if you continue to do this Yoga regularly.
Your youthful beauty is preserved because your spinal cord along with adjoining muscles and nerves remains flexible.
This Yoga strengthens the respiratory system because the chest is enhanced and the lungs get adequate oxygen.
It also increases the flexibility of the whole body including legs, hands, abdomen, buttock, neck and genital part.
It also reinforces the bones and muscles of the body.
Wheel or Half Wheel Yoga relives all the stress and tension because it strengthens the nervous system and also refreshes the brain.
It significantly helps in removing Constipation, Indigestion and Lumbago.
It helps in reducing the fat of the belly and abdomen so that you become youthful.
Your tummy becomes athletic also.
Both boys and girls become very smart by regularly practicing Wheel Pose.
This Yoga enormously strengthens your digestive system, gastric problems and also your reproductive system.
This Asana ensures better functioning of the Heart, Liver, Spleen, and Kidneys.
It also helps you in curing Hernia.
This Asana yields the combined effects of Dhanurasana (Bow Pose) and Bhujangasana (Cobra Pose).

Benefits for Girls and Women

Old age cannot overtake your body if you continue to do this Yoga.
Your youthful beauty is preserved because your spinal cord remains flexible.
It also increases the flexibility of the whole body including legs, hands, abdomen, buttock, neck and genital part. You remain young for long.
This Yoga enormously strengthens your digestive system, gastric problems.
This Yoga cures the disorders of the reproductive system of girls and women.
It helps develop your chest and breast so that girls and women remain youthful for long.
If the girls regularly practice this Yoga, when they become women, they will retain their beauty of the bust even after childbirth.
It significantly helps in removing Constipation, Indigestion and Lumbago.
Girls and women become very smart by regularly practicing Wheel Pose.

Precautions

Initially, you should take the support of a wall to practice this Yoga.
You should not practice it whenever you feel any illness, that is, your body and mind do not fully motivate you to do this Yoga.
Chakrasana requires the strong support of the wrist, legs and spine. So be careful.
Women should not practice Chakrasana during the menstrual period and pregnancy.
You must have to be in an empty stomach whenever you want to do it.

one leg half wheel position