Contents
·
1 Health Benefits
·
2 Getting into the pose
·
3 Other variations
·
4 Preparatory Poses
·
5 Beginner’s Tips
·
6 Advanced Poses
·
7 Important notes
Wheel Pose or The Upward Facing Bow Pose is also known as the Chakrasana.Chakra means wheel and the body attains the
shape of a wheel on performing this pose, hence the name. It is a good back
bend pose that helps to strengthen the muscles of the
arms and legs. It is also
effective in keeping the extra fat off your belly.
HEALTH BENEFITS
The wheel
pose is known for strengthening the back and abdominal
muscles. It is also effective in toning
organs in the abdominal area, that is, the reproductive, excretory and
digestive system. This pose leads to an expansion of the chest and shoulders,
while strengthening the wrist, hip and lower back muscles.
This pose
helps get the body in a good shape and acts as a therapy for asthma. The wheel
pose also stimulates the thyroid and pituitary glands and acts as a cure for infertility.
GETTING INTO THE POSE
What you need: Room with
fresh air (if you are doing it outside, otherwise do it in an open area) and
you
Difficulty level:
Intermediate
Initial Position: Supine
Drishti or Gaze: Towards the sky
Steps
1.
Lie on the ground in supine position with your arms to your
sides. Bend your knees and draw your legs closer to your body with your feet on
the floor, hip width apart. Breathe normally on a count of 1-2-3.
- Position your hands
by the side of your ears, but not too close. Let your fingers point
towards your feet.
- At the count of 3,
begin to lift your lower body with the help of your legs and upper body
with the help of your hands.
- Continue to lift
your body till you attain a complete wheel pose and hold the pose for a
minute.
- Release the pose and
relax.
Rest in Child’s Pose (Balasana),
if you feel exerted.
OTHER VARIATIONS
- Block between feet
wheel pose: Often, the distance between feet that should be hip width
apart tends to change or lessen. In such a case, keep a block between the
inner soles of the feet which is hip width long. This will help you
maintain the correct distance between the feet.
- One-legged wheel
pose: Perform the wheel pose as usual, but lift off one leg in the air and
then perform it one-legged.
PREPARATORY POSES
Standing
Backward Bend (Ardha Chakrasana)
BEGINNER’S TIPS
If at
first, the pose feels uncomfortable to be performed then spread the feet more
than hip width apart according to your comfort and focus more on the steadiness
of the body while performing this pose.
ADVANCED POSES
Seated
Forward Bend (Paschimottanasana)
Crocodile Pose (Makarasana)
Corpse Pose
(Savasana)
IMPORTANT NOTES
1. Those
suffering from Carpal Tunnel Syndrome are advised to not perform this pose.
2. Students
suffering from back pain or any other spinal column injury or ailments are also
not advised to perform this pose.
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