Chakrasana

Chakrasana can provide many health benefits to an individual practising it on regular basis. Take a quick look at the method of practising Chakrasana and its benefits.This asana is so named because the body takes the shape of a circle - or a semi-circle. The asana is very similar to the gymnastic back-bend. The pose is the same, except while doing a back bend, the person is standing and keeps bending further back till his palms rest on the floor while in the Chakrasana, the person is lying down, and slowly lifts his body up. This asana is also known as Urdhva Dhanurasana or Wheel Pose or Back-Bridge in terms of acrobatics or gymnastics.Perform this asana in the morning or afternoon, not in the evening. In this articleMethodDifferent Variations of ChakrasanaBenefits of Practising ChakrasanaDont Attempt this Asana IfPrecautions to be taken While Practising ChakrasanaMethodHere is the step-by-step method of practising Chakrasana.1. Lie down on a mat, on your back.2. Spread your legs so they are shoulder-length apart.3. Bend your knees so that your feet are touching your buttocks. Similarly, bend your elbows so your fingers are touching your shoulders. (Your palms should be inwards, facing your shoulders.)4. Breathe IN. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted U. Feel the blood rush to your head, and your lungs expand and fill up with air.5. Hold this pose for a few seconds.6. Breathe OUT and let yourself down slowly. Different Variations of ChakrasanaLet us take a look at the different variations of Chakrasana.Chakra Bandhasana – In this asana the forearms stretch out on the floor in such a way that is possible to hold the heels with hands.Camatkarasana - This asana is a half Chakrasana in which one hand and leg is in the position of Chakrasana and the other leg is straightened out and hand is lifted.Eka Pada Urdhva Dhanurasana – In this asana one leg is lifted up in the air. This asana is also known as One-Legged Upward Bow.Eka Hasta Urdhva Dhanurasana – This asana is also known as One-Armed Upward Bow. In this asana one leg is straightened out in air and one arm is placed parallel on thigh.Benefits of Practising ChakrasanaTake a quick look at some of the benefits of practicing Chakrasana.Strengthens the liver, pancreas and kidneysStrengthens the muscles of the hands and feetGives good exercise to lungs and chestIncreases elasticity of the spinal cordExcellent for the heart, as it causes the aorta to stretchHelps to stimulate thyroid and pituitary glandHelps in dealing with problems like osteoporosis, asthma and infertilityAnd, of course, a must-do for diabetes patients! Dont Attempt this Asana If:You have back-problems. As a matter of fact, this is a slightly advanced asana, and it would be best if you perform it initially under the supervision of a yoga guru.Precautions to be taken While Practising ChakrasanaHere are some precautions which should be taken while practising Chakrasana.Avoid this asana if you are suffering from disorders like high blood pressure or headache.Avoid practicing this asana if you are coping with carpel tunnel syndrome or tendonitis.Stop doing this asana immediately if your lower back aches while practising it.Completely avoid this asana is you are coping with shoulder impingement syndrome or if your shoulder is dislocated. From the fitness point of view, this asana is very good in boosting the strength of legs, buttocks, spine, wrist, lower back and arms. It is also very beneficial for dealing with problems like stress and depression. So, practice this yoga asana under the guidance of a certified trainer and reap its health benefits.