Chakrasana, also known as Half Wheel Pose or Upward Bow Pose, is an intermediate to advanced yoga pose that stretches the spine and strengthens the feet and hands. It should only be done under the supervision of a trained instructor and avoided by those with back or other injuries.
Chakrasana is a yoga position in which, if done correctly, the body resembles a bow. This pose is known by many names, including Half Wheel Pose, Rim Pose, Bridge Pose, and Upward Bow Pose. In general, this position is considered intermediate to advanced difficulty.
One can enter the chakrasana from a standing position. To do this, the arms are fully extended overhead, and a person gradually leans back until the palms touch the floor. Many familiar with gymnastics may equate this with a kick since the exercises are quite similar. The distinction is the extension of the position and the addition of controlled breathing.
Most commonly, the chakrasana is entered from a laying position. The starting position is flat on the back with the knees bent and the soles of the feet touching the ground. Both arms are raised overhead and bent at the elbow with the palms of each hand touching the floor.
From this position, the buttocks are slowly raised until the majority of the body weight rests on the feet and shoulders. The arms are then extended, pushing the shoulders up until the crown of the head is parallel to the floor. Finally, the arms are extended until the head is completely lifted off the ground and the palms and soles of the feet support the weight of the body. The body should resemble an inverted U at this point.
Once in position, the chakrasana should be held for at least five to ten seconds, but can be held for as long as is comfortable. Breathing in this posture should be deep and controlled. In general, it is recommended to hold the pose long enough to extract at least two breaths to ensure full expansion of the ribcage.
As with most yoga exercises, the chakrasana helps promote flexibility. This pose stretches most of the muscle groups, but is especially aimed at increasing the flexibility of the spine. Since a person’s body weight is supported by the feet and hands in this pose, those areas are likely to be strengthened.
The chakrasana is an intermediate yoga pose and should only be performed under the supervision of a trained instructor until one is proficient with the position. People with back problems are advised not to do this exercise. Those with hip, shoulder, or leg injuries may also be discouraged from performing the chakrasana. If at any point the pose becomes painful, it should be stopped immediately.
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