Wheel Pose Yoga
Style: – Ashtanga Yoga
Level: – Advanced
Type: – backbend, stretching, inversion, balance, strength.
Duration: – 1 to 5 minutes
Preparatory pose : –
(1) Cobra Pose (Bhujangasana)
(2) Bridge Pose (Setu Bandha Sarvangasana)
(3) Upward Facing Dog (Urdhva Mukha Svanasana)
Steps of Chakrasana – Urdva Dhanurasana (Wheel Pose)
i) Lie down on your back with feet apart, bend your knees and place your feet on the ground close to your body.
ii) Now bring your palms under your shoulders such that the fingers point towards the shoulders and the elbows are shoulder-width apart.
iii) Inhale and press your palms firmly into the floor.
iv) Lift your shoulders and elbow firmly into the floor
v) Your Feet should be pressed firmly into the floor.
vi) Inhale and lift your hips up.
vii) The spine should be rolled up so that it may seem to resemble a semi-circular arch or wheel.
viii) Straighten out your arms and legs as much as possible so that the hips and chest maybe pushed up.
ix) Hold this pose for at least 15-30 seconds.
x) To go back to original, bend your elbows to lower your head and shoulders to the floor.
xi) Then bend your knees and bring your spine and hips back to the ground and relax.
Precautions And Contraindications:
 If you have pain in the wrist (or a weak wrist), pain in ankles, spine or in your lower back you should not perform this posture.
 It should not be practiced by pregnant women.
 People who have a headache and migraine.
 People with blood pressure problems (especially high blood pressure)
If you have diarrhea and hernia you should not practice this asana.
 People with carpal tunnel syndrome.