Steps to perform Chakrasana
- Begin by lying down on your back with feet apart.
- Bend the knees and place your feet flat on the ground closer to your buttocks.
- Bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder width apart.
- Inhale deeply and press your palms firmly into the floor.
- Lift your shoulders and head off the floor by straightening your arms.
- The feet should be pressed firmly into the floor. Inhale and lift your hips up. The spine should be rolled up so that it may seem to resemble a semi circular arch or wheel.
- Straighten out your arms and legs as much as possible so that the hips and chest maybe pushed up.
- Breathe deeply and slowly in the final position.
- To go back to original, bend your elbows to lower your head and shoulders to the floor. Then bend your knees and bring your spine and hips back to the ground.
- Improves elasticity of spine and invigorates spinal nerves.
- Improves strength of muscles of chest, waist, abdomen and prevents gartering of fat thereon.
- The lungs are used to their full capacity, which corrects minor breathing troubles and prevents pulmonary T. B.
- It tones the organs in the abdomen including the digestive, excretory and reproductive organs.
- People who suffer from serious spinal column ailments, such as cervical and lumbar spondylitis should avoid doing this pose.
- If there is not much spine flexibility at the beginning, one should not force or push the body into doing the pose.