Bally Chohan Fitness Tips

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Tuesday, February 2, 2010

Wheel Pose - Chakrasana

The ‘Wheel Pose’ or Chakrasana, as the name suggests, involves body movements in the way so that the resulting posture resembles a chakra. Chakra is a Sanskrit word, that means ‘wheel’, and your body makes a shape of semi-circle, or circle while performing this asana. This asana resembles in it’s movements with the gymnastic back bend.

The differentiating feature, is that during the ‘wheel pose’ the person lies straight on the ground, and then raises his body upwards, while during the back bends, the individual attains standing posture, and bends backward to keep palms to rest on the ground. Ideally, this asana is advised to be performed in the daytime (morning or afternoon). One must be careful to perform this posture as because of its simplicity, people get over enthusiastic and rush it.

  • Lie down straight on your back, keeping feet at a distance
  • Kneel down knees and rest your feet straight on the ground near buttocks.
  • Rest the palms under respective shoulders ensuring the fingers pointed towards the shoulders and the elbows placed shoulder width apart.
  • Breathe in and push the floor using palms
  • Move up your arms straight to lift shoulders and head against the ground.
  • Push the ground using feet, breathe in and lift your hips up, rolling your spine off the floor to form a semi-circular arch or wheel.
  • Ensure that the legs and arms are straight to the maximum extent to move hips and chest up. Look behind.
  • Breathe at routine pace and hold the pose for 2-4 breaths.
  • To come in the original pose, breathe out and gradually, bend your elbows to lower your head, neck and then shoulders to the floor.
  • Bend your knees to slowly roll your spine and hips back to the floor.
  • Ensure relaxing for few moments after doing this pose.
It improves cardiovascular, glandular and nervous systems health. It is helpful to cure digestive or respiratory disorders as it increases their efficiency. It also regularizes hormonal secretions.

Make sure you know your body’s strengths and limitations. Those suffering from weak wrists or sickness or pregnant women must avoid this pose. It is advised to practice over a thick soft mat or carpet to avoid neck and head injuries.

  1. Kapalbhati Pranayama
  2. Yoga Breathing or Pranayama
  3. Pregnancy Yoga - Yoga for pregnant women
  4. Yoga And Food
  5. Yoga for Diabetes