Chakrasana Yoga | Yoga for Chakrasana | Supine Pose Yoga | Chakrasana Pose

This asana has come through tradition. The body takes the shape of the top half of a wheel and hence it is called Chakrasana.It is also known as the ‘Wheel posture’. In Sanskrit ‘Chakra’ means ‘wheel’. The backwards arched body of the yoga practitioner in Chakrasana appear like the wheel rim.Chakrasana has derived its name, because of the peculiar shape the body takes, while performing the asana or pose.his asana is so named because the body takes the shape of a circle or a semi circle.

Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Engage the thighs, buttocks and mula bandha.Place the palms underneath the shoulders with the fingers pointed towards the head and the elbows shoulder width apart. Lie down on a mat, on your back.Spread your legs so they are shoulder-length apart.

Similarly, bend your elbows so your fingers are touching your shoulders.Breathe IN. Slowly, using the force of your hands and legs, push yourself up until your body is fully extended in an inverted U.While inhaling, slowly raise your body upward, resting on the feet and the palms, thus curving the spine. Retain the pose for a few seconds and, breathing normally, gradually increase the duration.Concentrate on the spine. While exhaling slowly come back and rest in Shavasna for a while.

Ensure that the palms and the fingers are beneath the corresponding shoulders.The heels and the palms must in the same line.Inhale deeply but slowly.Press down the feet and the hands.Breathe and hold for 2 to 4 breaths.To release, exhale and slowly bend the elbows to lower the head, neck and then shoulders to the floor. Bend the knees to slowly roll the spine and hips back to the floor.

Benefits for Chakrasana Yoga Pose:

1.Strengthens the muscles of the hands and feet.

2.Increases elasticity of the spinal cord.

3.All the of Shalabha, Bhujanga and Ddhanurasanas are obtained from this asana.

4.Excellent for the heart, as it causes the aorta to stretch.

5.Strengthens the liver, pancreas and kidneys.
It minimizes the stiffness of spine and connected nerves are made strong.

6.The side muscles are also made strong.

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What is Jalandhara Bandha? | Jalandhara Bandha | Bandha Jalandhara

This position is very useful in holding an Empty Pause, for the pressure of the chin against the chest pushes the base of the tongue and the larynx up into the pharynx and against the palate, thus providing aid in resisting the pressure caused by the vacuum in the Lungs. Jalandhara Bandha is the chin lock, one of the three internal locks or Bandhas described and employed in Hatha Yoga. It is performed by dropping the head slightly so that the chin is tucked close to the chest and the tongue pushes up against the palate in the mouth.

Sit in Padmasana or in any comfortable meditative posture.Bend your neck a little forward.Sit in a comfortable pose.Firm your shoulder blades against your back torso to lift your sternum. Be careful not to push your front ribs forward. Slowly place firmly your chin on chest so that when you practise Pranayama with Kumbhaka, the inside retained air must not come out.While returning, slowiy raise your chin and straighten your neck.

Many beginners make the mistake of only lowering the chin in fact your chin should be met half way by the elevated sternum.Draw this crook diagonally up and into your skull. Your head should pivot and your chin should descend over this action, which simultaneously draws the top of the sternum upward.

The pressure on the Carotid Sinus also helps in lowering blood pressure and this posture, when done by hypertension patients, can help them tackle their health problems.Beginner`s are advised to practise this Bandha for a few seconds only initially.If you’re a beginner, don’t hold this bandha continuously throughout your practice. Begin your inhalation with your head upright. Apply Jalandhara as you near the end of the inhale, hold during the retention and the exhale, then raise your head to a neutral position for the next inhale.

Benefits of Jalandhara Bandha

1.Protects the brain, eyes, and inner ears from the internal pressure of the retained breath.

2.This Bandha influences our vocal organs directly.

3.Prevents the retained breath from “leaking out” of the torso through the throat.

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