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.

Chakrasana - The Wheel Pose

"Chakra" means "wheel" in Sanskrit.
Sequence:

1. Stand erect. Place the feet slightly apart.
2. Keep the hands on the sides of the respective thighs with fingers close together and touching them.
3. Look straight ahead.
4. Inhaling, tense and raise the right arm slowly and laterally and bring it above the head, the inside of the upper arm touching the right ear.
5. While raising the arm, keep the palm inwards up to the shoulder level and then turn it upwards till it is brought straight above the head.
6. Exhaling, raise the right shoulder and bend the trunk and head together along with the raised right arm sideways to the left till the right arm is parallel to the floor.
7. While bending thus, slide the left palm down your left thigh until it reaches the left knee; knees should be kept straight, and the right arm must follow the ear without bending the elbow.
8. Hold this position comfortably as long as you can hold out your breath.
9. Inhaling, bring back the trunk, head and the right arm together till the right hand comes straight above the head.
10. Exhaling and keeping the head erect, lower the right arm again to the side, turning the palm inward at the shoulder level.
11. Repeat the exercise on the right side also.


Benefits:

* Chakrasana gives a good lateral bend to the spine and improves its elasticity.
* It increases the flexibility of the hip-joints which get very little lateral exercise in daily life.
* With regular practice of this asana, the body becomes resilient and supple, the waist slim and the chest broad.
* It is useful in removing the rigidity of the joints of the ribcage and thus increases the capacity of the lungs.