Chakrasana, also known as Urdva Dhanurasana, is a back-bending yoga asana that strengthens the back and increases the suppleness of the spine. The word "chakra," which means "wheel," and "asana," which means "posture," came together to form the name.
Benefits of Chakrasana
Chakrasana yoga is beneficial to all sections of the body and should be practised by everyone. This asana is for:
- Stress and tension are reduced.
- Increase spine flexibility while strengthening the back.
- Muscles in the arms, shoulders, legs, and abdomen should all be strengthened.
- Women's cramps are relieved, and menstrual difficulties are resolved.
- Opens the chest and allows more oxygen to enter the lungs.
- Eyesight is sharpened.
- Blood circulation is improved.
- Stimulates the liver, spleen, and kidneys' functions.
- Improves mental well-being
- Increases stamina
Weight Loss Benefits of Chakrasana
Chakrasana is beneficial for weight loss in addition to its other benefits. This asana stimulates the endocrine glands and keeps the metabolism in check. It helps to reduce belly fat and enhances the function of the digestive and reproductive functions.
Benefits of Chakrasana for Height Gain
While height is determined by age and a variety of genetic and non-genetic factors, frequent practise of chakrasana may help to improve height. The asana increases the suppleness of the spinal cord, making the body more flexible. It improves sitting posture by opening the chest, shoulders, and hips.
Hair Benefits of Chakrasana
Chakrasana promotes hair development by increasing general blood circulation in the body.
Benefits of Kati Chakrasana
Kati Chakrasana is a position that rotates the waist. When practised on a regular basis, this asana provides a number of benefits. Kati chakrasana has the following advantages:
- Strengthens the spine and waist while increasing flexibility.
- Neck, shoulder, waist, back, and hips should all be strengthened.
- Abdominal muscles should be strengthened.
- Aids in the improvement of intestinal health
- Lower back pain is lessened.
- Aids in the maintenance of cardiovascular health
- Blood circulation is improved.
- It aids in the elimination of sluggishness.
- It helps to lose belly fat.
Benefits of Ardha Chakrasana
Ardha Chakrasana, also known as Half Wheel Pose, provides physical benefits that aid in the preparation of the body and mind for deeper backbends. Ardha Chakrasana (Ardha Chakrasana):
- The pancreas is stimulated, and blood sugar levels are reduced.
- Lung capacity is increased.
- Reduces the amount of fat in the stomach and belly.
- Allows for better flexibility in the spine and back muscles.
- Arms, thighs, waist, and shoulders are all toned.
- Neck, shoulder, and back pain are relieved.
- Respiratory issues are treated.
- The abdominal organs are stimulated.
- Beneficial to cardiovascular health
- Stretches the intestines, stomach, and abdomen.
Is it effective for treating menstrual irregularities?
Steps to Chakrasana | How to Do Chakrasana
- Begin by reclining comfortably on a yoga mat. Bend your knees and place your feet closer to your bottom on the mat.
- Take your hands behind your back and behind your shoulders. While splaying out your fingers, keep them near your ears.
- Slowly raise your lower body, leaning on your legs for support. Slowly do this, trying not to jerk.
- Form an upward bow by pressing your feet and palms together and raising your body upwards.
- Before lowering your back to the ground, take a few deep breaths and try to maintain the same position.
- Before moving on to the following round, rest for a few minutes on the mat. Don't try to stand up right away.
Precautions to Follow When Performing Chakrasana
Consider the following precautions before practising Chakrasana:
- If you are not ready or comfortable with advanced yoga, stay away from it.
- Do not attempt Chakrasana by yourself. Begin with simple backward bending asanas before trying Chakrasana.
- As you elevate your body, inhale deeply and slowly, then gently exhale as you lower it. Maintaining your body's relaxation is critical.
- Try to get out of the pose if your lower back bothers or hurts as a result of an extension.
- This pose should not be attempted if you have a headache or high blood pressure.
- Do this asana according to your body's needs, and if shoulder impingement occurs, stop.This yoga should be avoided if you have wrist pain or suffer from carpal tunnel syndrome.
- Women who are pregnant should avoid doing this asana.
- To get to Wheel Pose, do the following poses.
Pose of the Bridge (Setu Bandha Sarvangasana)
Bridge Pose is a crucial stage in preparing for Wheel Pose. If you're unable to reach aloft due to an injury or limited mobility, keeping your arms down by your sides can be a terrific alternate chest opener.
- Turn over onto your back.
- With your feet on the floor, bend your knees and separate your feet and legs hip-width apart.
- Lift your pelvis as you inhale.
- Interlace your fingers or hold the mat's outer borders as you roll your upper arms below you.
- Stay in this position for 8 breaths.
- Come down softly on an exhale.
Variation in Supported Fish Pose (Matsyasana)
- It's not always your flexibility that's the issue, but your strength. Without being a weight-bearing posture, Supported Fish Pose on the blocks with arms extending aloft is a good technique to open the shoulders and chest.
- Two blocks should be placed in the upper half of your mat. The block closest to your feet should be set to medium (if you're sitting on one long side), and the top block should be set to highest (sitting on one short end, vertically).
- Lie down on the first block with your shoulder blades on it and the back of your head on the upper block.
- Bend your knees and set your feet hip-width apart on the floor.
- Straighten your legs and aggressively reach through them.
- Reach your arms up toward the ceiling, then slowly lower them toward the rear of the room, in line with your ears.
- You can either hold the position with your arms overhead or dynamically move your arms up and down.
- Lower your arms to your sides after 10 breaths.
- Roll to one of your sides by bending your knees.
We can get caught up in the appearance of a position when we should be concentrating on how it feels.
While the full expression of Urdhva Dhanurasana can be uplifting and expansive, if you're in pain or jeopardising your health, you're likely deviating from the true goal of any backbend, which is to gain access to your heart.
Wheel Pose may be made more accessible with the use of yoga props and variants, and they can also keep the practise lively and entertaining!