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Chakra-asana: The Wheel Posture
Chakra, from the root cak ("to move") means wheel
and therefore this is the Wheel Posture. Alternate Name:
The cakra-asana is also known as the urdhva-dhanurasana.
Urdhva means raised, elevated or upright and dhanur
means bow. Both "wheel posture" and "raised bow posture"
describe the appearance of this asana.
Steps:
- Lie flat on the back in the shava-asana.
- While exhaling bend the knees and bring the feet
as close to the buttocks as possible with the soles
of the feet flat on the floor.
- Bend the arms at the elbows and place the palms
of the hands flat on the floor directly under each
shoulder with the fingers pointing toward the back.
- While inhaling slowly, begin to raise the head,
back and buttocks off the floor while arching the
spine. Continue to press downward on the hands and
feet while raising the hips and stomach as high as
possible.
- Hold for the duration of the held inhaled breath.
When you can't hold the breath comfortable any longer,
slowly exhale and return the back to the floor, slide
the legs out straight returning to the shava-asana.
The chakra-asana is either held for the duration of
the inhaled breath or between one and three minutes
while breathing gently through the nostrils. Repeat
it two or three times.
The chakra-asana is more challenging than most other
yoga postures. Don't be discouraged if your unable to
accomplish it right away. Even attempting this posture
without successful completion holds great benefits.
First and foremost is the strength and suppleness it
restores to the spine. It strengthens the arms, shoulders
and upper back as well and stimulates the cardiovascular
system. The chakra-asana has an overall tonic effect
for the entire body.
As the natural suppleness of the spine is restored after
a period of practice you can begin to perfect the form
of this asana and thus experience greater benefits.
First be certain that the arms are as straight as possible
with very little to no bend in the elbows. When you
can hold this comfortably, begin breathing through the
nostrils while holding the posture and attempt to get
a greater arch in the spine by bringing your hands closer
to your feet and/or bringing your feet closer to your
hands. Finally, you can extend the duration of the chakra-asana
by doing several repetitions in sequence without resting
in-between. As you return from the posture keep the
hands behind the shoulders and the soles of the feet
flat on the floor and as soon as the back returns to
floor immediately raise it and enter the full posture
again.
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