Chakrasana - The Wheel Pose (Supine)

"Chakra" means "wheel" in Sanskrit. In the final position of this asana, the body is arched backward and resembles the rim of a wheel. Hence the name.
Sequence:

1. Lie flat on your back.
2. Keep the feet sufficiently apart.
3. Stretch your arms on their respective sides with palms turned down.
4. Fold the legs and draw the feet back so that the heel of each foot touches the corresponding buttock.
5. Keep the soles flat on the floor.
6. Bring your hands backwards and place them on either side of your head.
7. Rest your palms and fingers flat on the floor in the reverse direction beneath the corresponding shoulders.
8. The palms should be in line with the heels.
9. Inhaling, press down the hands and feet and raise the thighs, hips, abdomen, trunk and shoulders slowly and simultaneously from the floor.
10. Arch the back and neck and rest the crown of your head firmly on the floor.
11. Exhale and inhale a few times and again take a deep breath.
12. Hold your breath and press the hands and feet down on the floor.
13. Supporting the weight of your body on your hands and feet, raise your thighs, hips, abdomen, trunk, shoulders and head slowly and simultaneously as far as your spine allows them to do so.
14. The elbows should be straight.
15. Bend the whole body backwards as much as possible.
16. The head should drop back between the shoulders.
17. Maintain this posture for about ten seconds, holding your breath.
18. Exhaling, lower the body gradually to the floor and resume the starting position.


Benefits:

* Chakrasana exercises several parts of the body simultaneously in a very short time.
* It strengthens the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.
* It also strengthens the muscles and organs of the pelvis and the abdominal area.