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Hatha
Yoga: The Yoga of the Physical Body.
Chakrasana:
The Wheel Pose.
Instructions.
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Lie on the back
with knees bent and the heels touching the buttocks.
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The feet should
be about one foot apart.
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Place the palms
on the ground beside the temples, with fingers pointing towards the
shoulders.
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Slowly raise
the trunk.
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Let the head
rotate slightly and allow the crown to support the weight of the upper
body.
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The legs will
form right angles at the knees.
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Straighten the
arms and legs, lift the head off the ground and raise the body so
that it is fully arched.
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You can straighten
the knees almost completely by moving the trunk upward.
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Slowly lower
yourself back to the ground and then the relaxation posture - shavasana.
Breath.
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Initially practise
chakrasana with the breath retained inside.
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After some regular
practice, chakrasana may be maintained for long periods by breathing
normally in the fully raised position.
Duration.
- Practise chakrasana
once, per yoga session, for as long as you can comfortably maintain
it.
Concentration.
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Spiritual: On
Manipura chakra.
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Physical: On
the back, abdomen, or respiration.
Sequence.
Limitations.
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Chakrasana should
not be practised by sufferers of high blood pressure, coronary ailments,
stomach ulcers, toxic intestines, partial deafness, or dilated eye
capillaries, or by anyone who has recently fractured bones or undergone
abdominal operation.
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It is not to
be attempted until the practitioner is able to do the preliminary
backward bending poses.
Benefits.
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This asana is
beneficial to the entire nervous and glandular system.
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It influences
all hormonal secretions and relieves varied ailments of the female
reproductive system.
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It fully stretches
the back and abdominal muscles.
- It powerfully
compresses and massages the abdominal organs.
Variations.
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Those adepts
who can do this asana without even the slightest difficulty can improve
its effect by moving the hands and feet closer together in the final
position.
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They may also
try raising first one leg and then the other in the final pose.
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