How to make Chakrasana

Chakrasana

It resembles a circle – hence the significant name chakrasana. In fact, it resembles more a

bow than a circle.

TECHNIQUE: 1 (For Beginners)

1. Lie flat on the back on the floor.

2. Bend and raise the knees, then bring the feet nearer until they touch the hips.

3. Keep the soles on the ground and maintain some gap between the two legs.

4. Bend and raise the elbows over the head and place the palms under the shoulders.

5. The distance between the palms should not be wider than the shoulders.

6. The fingers should point towards the feet.

7. Lift the trunk and the head.

8. Arch the back so that its weight is taken on the palms and the soles.

9. Stretch the arms from the shoulders until the elbows are straightened.

10. In the final position try to touch the both heels with the hands.

TECHNIQUE: 2

1. Stands erect and keep the legs parallel.

2. Raise the hands above the head

3. Slowly bend backwards making a curve of the body.

4. Slowly bend the legs at the knee and touch the ground with the hands.

Breathing:

Breathing should be normal in the final pose. Should not hold the breath. Deep breathing

can be taken after finishing this asana.

Timings:

This asana can be done for 10 to 20 seconds according to the practitioner’s capacity. Two

times can be done.

Benefits:

It tones the spine by stretching it fully and keeps the body alert and supple. The back

feels strong and full of life. He who practices this asana will have perfect control of this body.

He will be agile and nimble.

We can get all the other benefits of Bhujangasana, Salabhasna, and Dhanurasana and

retain beauty of chest even after child birth for women.