The chakrasana is a backbend yoga position and a part of an Ashtanga Yoga routine’s trailing off activities. It is also known as the Upward Facing Bow Pose. When assumed, the stance resembles a wheel or an upward facing bow. This asana is noted for improving the spine’s flexibility. When performed as part of an acrobatic routine, it is known as the back bridge. In this article, we have detailed chakrasana yoga and other related issues. Continue reading to know more.
Everything You Need To Know About The Chakrasana
What You Should Know Before You Do The Asana
This asana must be performed only when your stomach and bowels are empty. It is best to have a meal at least four to six hours before your practice so that the food is digested well and you have gained enough energy for the workout. It is best to practice yoga and meditation in the morning. But in the event you cannot manage to take out time in the morning, you can do it in the evening as well.
Level: Basic Style: Hatha Yoga Duration: 1 to 5 minutes Repetition: None Stretches: Abdomen, Thorax, Lung Strengthens: Back, Legs, Arms, Vertebral column, Abdomen, Buttocks, Wrists
How To Do The Urdhva Dhanurasana (Chakrasana)
However, there are many other yoga asanas that you must explore to alleviate your mental and physical fitness.
Precautions And Contraindications
These are some points of caution you must keep in mind before doing this asana.
Beginner’s Tips
As a beginner, when you do this pose, you will find your feet and knees splaying as you lift your body to assume this pose. This will tend to compress your lower back. So, you can use a strap on your thighs to keep them hip-width apart throughout the asana. If you need to keep your feet in place, use a block between them such that the sides of the big toes press the edges of the block.
Advanced Pose Alterations
To intensify the pose, you can do the Eka Pada Urdhva Dhanurasana. For this, once you get into the Wheel Pose, move your weight on one foot. Then, as you exhale, bend the other foot at the knee, and pull it into your torso. Exhale and stretch it out upwards. Hold the pose for a few seconds, and then bring your heel to the floor as you exhale. Repeat using the other leg. Now, let’s look at the benefits of chakrasana in more detail.
The Benefits Of The Upward Facing Bow Pose
These are some amazing benefits of chakrasan:
The Science Behind The Chakrasana (Urdhva Dhanurasana)
Like most other yoga asanas, this one also works on our mind, body, and emotions. This asana encapsulates the whole essence of back bending and moves you towards joy and fearlessness and is a boon for people experiencing brain fog or related mind afflictions. It is known to enhance the vital force that surrounds your heart and the distributive force that is all over your body (pran and vyana), therefore helping you become more aware of things and also building the courage to battle any challenge that comes your way. This asana focuses on flexing the frontal part of the body that includes the shoulders, the intercostal musclesi The muscle groups situated in between the ribs that help shrink and expand the size of the chest cavity. , the wrists, the hip flexors, and the quadricepsi A group of four muscles on the front of the thigh that are instrumental in walking, kicking, running, jumping, and squatting. . It also imparts strength to the shoulders, sacrum, wrists, and arms, and makes them more stable. If done correctly, it also helps to rotate the thighs and arms and also engage the hamstrings. Anita Bokepalli, a YouTuber, explains how she trained herself to attain the Chakrasana: “The trick is to give yourself the time you need to prepare, practice, and be patient till you reach your goal (i).” It took her 2–3 minutes of practice every day for 30 days.
Preparatory Poses
Setu Bandha Sarvangasana Urdhva Mukha Svanasana Virasana
Follow-Up Poses
Ardha Matsyendrasana Supta Padangusthasana Infographic: A Step-By-Step Guide To Chakrasana Can we do Chakrasana daily? Yes, you can do Chakrasana daily as it can reduce stress and strengthen your eyesight (1). Does Chakrasana reduce belly fat? Yes, Chakrasana may help burn fats from the abdominal area (1). Why is Chakrasana difficult? Chakrasana can be challenging to perform as it requires immense shoulder strength to lift the body. How many times should I do Chakrasana? You can do Chakrasana 12 times. But make sure that the posture is proper and that you are breathing the right way. Watch this video and learn how to do Chakrasana step by step. Discover the benefits of this wheel yoga pose and get ready to feel energized and refreshed.
