Yoga-logue: learning Chakrasana (Wheel Pose)

I had been trying to accomplish Chakrasana (Wheel Pose) for last one year, and I can say that it was one of the most difficult Asana to learn for me. I intentionally took very long time in order to avoid any risks and injuries from sudden practice of Chakrasana.

Initially, I was able to do more than normal 50 push ups but lifting the body in reverse with hands was difficult for me, and once raised, staying in reverse U-Pose was extremely difficult for spine.

When I first tried Chakrasana I felt pain at lower back, I decided to stop and learn Chakrasana in pieces. So first, I focused on other Asanas that are similar to Chakrasana, when I had enough practice of intermediate Asanas, I started practicing for Chakrasana. Intermediate Asanas that are important to learn in process of learning Chakrasana are: Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose), Shalabhasana (Locust Pose), Naukasana(Boat Pose), and Nauvasana(Reverse Boat Pose) and Matsyendrasana (Full Spinal Twist).

Bhujangasana (Cobra Pose): gave flexibility to lower back bone, and strengthen the hands.

Dhanurasana (Bow Pose): gave flexibility to spine and prepared body a larger reverse U-Pose.

Naukasana (Boat Pose): gave strength to core.

Nauvasana (Reverse Boat Pose): gave strength to core and prepared body for larger reverse U-Pose.

Shalabhasana (Locust Pose): gave strength to core and prepared body for larger reverse U-Pose.

Matsyendrasana (Spinal Twist) gave flexibility to spine and prepared body a larger reverse U-Pose.

Once I was comfortable and was able to be in each of these Asana more than 1 minute, I decided to try Chakrasana again. Lifting upper body with hands was still difficult but I thought of learning this on Chakrasana itself. When I was confident that my body is ready for Chakrasana without risk of any injury, I tried following steps and achieved it fully in some 10 tries(each try on different day).

Steps are:

1. Lie down and take some deep breadths.
2. Bring palms to near shoulder and keep the palms down on sides of your head, fingers toward body.
3. Raise hips a bit, make a triangle with shoulders, knees and feet.
4. Inhale and then exhale while raising upper body with hands(This is generally divided in 2 parts: 1^st “on head” and 2^nd go up from “on head” position). I experienced that after intermediate “on head” position it was more difficult to go up, so I skipped “on head” position.
5. Stay in final position for 15 breadths
6. Come back down to step 3) and then step 2) and 1).

Chakrasana benefits:

1. Strengthens hands legs and shoulders muscles.
2. Gives flexibility to spine.
3. Increases oxygen intake.
4. Helps in staying younger
5. Considered good for Asthma and disorders where spinal twist and flexibility plays a role in cure.

Precautions:

1. Try slowly step-by-step, ensure spine is ready to take such a bend.

Disclaimer: These are my notes solely for my study on Yoga Research. Kindly consult your doctor or yoga professional before using any of them.

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