Chakrasana is a great asana for giving flexibility to the spine. This asana requires muscle length and strength; holding it with deep rhythmical breathing is a sign that you are making good progress in your asanas.
Relax afterward on your back with bent knees. In acrobatics and gymnastics, this asana is being called the bridge pose.
For Beginners –
1. Lie on your back with your knees bent and your feet a hip-width apart and flat on the mat. Hold your ankles. Breathe deeply and rhythmically.
2. Keep your head, shoulders, and feet on the floor as you inhale and lift your hips up as high as possible. Hold for a couple of deep, rhythmical breaths, then continue with Step 3 or lower your hips back to the floor and relax.
For Intermediate and Advanced –
3. Still breathing deeply and rhythmically, continue lifting your hips and take your hands next to your ears, with your fingers facing your shoulders. Keep your feet parallel to each other.
4. Inhale, push on your hands, lift your head, and gently place the top of your head on the floor. Your elbows should be pointing backward, and your arms bent.
5. To come into the full pose, on the next inhalation, straighten your arms to lift your torso. If you find it difficult to straighten your arms, try balancing on your toes; then, once your arms are straight, lower your heels.
Hold for a few breaths, then come out of the pose by bending your arms and following Steps 3, 2, and 1 in that order.
Make sure you release the pose before it becomes too tiring, so you have the strength to lower your neck safely back to the floor. Repeat this sequence 1–2 more times.
Chakrasana Benefits –
- Spine flexibility and strength.
- Tones the abdominal region.
- Opens the chest by increasing the lung capacity.
- Stretches the hip while increasing hip flexibility.
- Strengthens the arms, shoulders, and wrist.
- Stimulates the nervous system and endocrine system.