Chakrasana

Position : Supine Posture

Practice :

• Lie down on your back with legs apart. Take the hands up and place the palms on either side of the head on the ground under the shoulder with fingers pointing towards the back.
• Bend the knees and fold the legs. The heels should touch the buttocks or closer to the buttocks. 
• With palms and the soles of the feet as four points of support, slowly while inhaling taking the support of the hands and legs, raise the shoulder, chest, abdomen, hips an thighs above the ground.
• The neck and back should be arched with the crown of your head resting firmly on the ground.
• While inhaling, raise the trunk off the ground arching the entire body convex upwards like a wheel.
• Your head should be hanging in between the shoulders. Do not bend the elbows.
• Stay in this position for 30 seconds or as long as you can with normal breathing.
• While exhaling, slowly return to the starting position.

Note :

• Come down slowly with control by placing the back of the head to the ground followed by the neck and the back. Do not collapse he buttocks first.

Benefits :

• Activates all parts of the body.
• Good asana for the flexibility of spine and stimulates the entire body.
• Strengthens the arms, shoulders, legs and pelvic region, abdominal muscles.
• Tones and strengthens the entire back muscles.

Limitations :

• Avoid this asana who is suffering from cervical and lumbar spondylosis.

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