Chakrasana -
The Wheel Pose
"Chakra" means "wheel" in Sanskrit.
Sequence:
- Stand erect. Place the feet slightly apart.
- Keep the hands on the sides of the respective thighs with fingers close together and touching them.
- Look straight ahead.
- 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.
- 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.
- 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.
- 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.
- Hold this position comfortably as long as you can hold out your breath.
- Inhaling, bring back the trunk, head and the right arm together till the right hand comes straight above the head.
- Exhaling and keeping the head erect, lower the right arm again to the side, turning the palm inward at the shoulder level.
- 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.
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