In practicing this asana, the spine is twisted in such a way that the body forms a semicircular shape, hence this asana is called ‘Chakrasana’. It resembles a rainbow.
- Lie flat on the back. Draw the legs in till the heels are close to the hips and the soles touch the ground.
- The gap between the legs should be of four to six inches.
- Bend the arms at the elbows and place them on the ground on either side of the head.
- Raise the body from the waist to the hind part of the head as shown in the figures 2 and 3 and breathe in the normal way.
- Tilt the head backwards as far as possible. Keep the hands straight.
- Keep the body steady. Do not shift either the arms or the legs from their positions. Raise the back as far as it allows it to do.
- Remain in this position for about a minute.
- Then inhale and lower the body to the ground and bring it to the original position. Then breathe normally.
Advantages of Chakrasana:
- Through this asana, an aspirant can make his spine quite elastic. Elasticity of the spine preserves youth for a very long time.
- This asana is an adjunct to Sarvangasana. When a long turn of Sarvangasana gives one a cramped neck or pain in the shoulders, a turn of Chakrasana helps to remove it. The reason is that the twist is on the backside.
- This asana has all the benefits of Dhanurasana, Shalabhasana and Bhujangasana.