Chakrasana is derived from two Sanskrit words: “Chakra“, which means “wheel“, and “Asana“, which means “posture.” That is why it is often referred to as the Wheel Pose. It is a dynamic yoga asana that gives numerous health benefits for both men and women. This backbend posture not only strengthens the backbone, palms, wrists, and legs but also stretches the chest, shoulders, and hip flexors.
Regular practice of this asana can also increase digestion and stimulate the abdominal organs, helping to cleanse and promote digestive health. It also stimulates blood circulation throughout the body and gives a natural alignment. This alignment promotes a sense of stability and harmony within by accurately balancing quality and power.
However, it is important to perform the chakrasana technique with caution, especially for those with preexisting health issues. Proper alignment and guidance from a licensed yoga trainer or a health expert is essential to prevent the fracturing of bones and maximize the benefits of this improving posture. As a health expert, I recommend regular practice towards Chakrasana to improve the flexibility of the spine and relieve stiffness. Its rhythmic breathing pattern promotes relaxation, reducing stress and tension levels.
Benefits of Chakrasana for Men
1. Strengthens the upper body
Chakrasana successfully targets the palms, shoulders, and chest muscle tissues, helping with the improvement of higher body strength and can be useful for men who engage in physical working activities that require arm strength, along with lifting weights.
2. Improves flexibility
Regular practice of Chakrasana helps men improve spinal flexibility and mobility, which can be especially beneficial for those who participate in sports or activities including martial arts or basketball, cricket, badminton, that require agility and range of motion.
3. Promotes cardiovascular health
The dynamic nature of Chakrasana stimulates the heart and improves blood circulation at some parts of the body, perhaps reducing the risk of heart disease, which may be more common in men than women.
4. Boost confidence
Mastering challenging yoga poses like Chakrasana can give men a sense of accomplishment and self-confidence that helps them to manage stress.
5. Enhances sexual Health
Some practitioners believe that chakrasana can help stimulate the reproductive organs and increase blood flow to the pelvic area, perhaps improving sexual health and vitality in men.
Benefits of Chakrasana for Women
1. Alleviates menstrual pain
The mild stretching and opening around the abdomen in Chakrasana can offer a best remedy for menstrual cramps and pain andmaking it a useful exercise for women during menstruation.
2. Tones and strengthens the Breast
Chakrasana engages the chest muscles and improves posture which helps in shaping and lifting the breasts. It offers an aesthetic benefits for girls including breast firmness and appearance.
3. Relieves returned pain
Women are more prone to experiencing returned pain due to many factors like like pregnancy, childbirth, and hormonal fluctuations, etc. Chakrasana strengthens the returned muscle mass and improves spinal flexibility, presenting comfort from backaches and promote spinal health.
4. Enhances pelvic floor electricity
Chakrasana engages the pelvic floor muscle tissue which helps to improve bladder management, support the pelvic organs and improve problems with urinary incontinence. Especially for women who face urinary tract problems after childbirth.
5. Role in Hysteria and melancholy
Yoga, including Chakrasana, play an important role to reduce signs and symptoms of hysteria and melancholy in women by promoting relaxation, stress reduction, and emotional balance. It’s a best therapy for women gives a valuable guide to mental wellbeing and general wellbeing.
Precaution of Chakrasana
- Always carry out Chakrasana after a full warm-up.
- Pay attention to your physical structure and avoid exercising while in pain.
- If important, regulate the stance of the usage of props like bolsters or blocks.
- Release the posture cautiously and slowly.
- Consult a licensed yoga trainer for advice, especially when you have an underlying scientific concern.
- Never forget that safety comes first. If you are not sure whether Chakrasana is right for you, consult your health practitioner or another yoga instructor.
Contraindication of chakrasana
- Lumber back pain: People with lower back pain should avoid Wheel Pose as a deep back band can worsen their condition and lead to further pain or damage.
- Spinal Issues: People with severe or continuous spinal issues, including herniated discs, spinal stenosis, spondylolisthesis, or disc bulges, should avoid chakrasana because deep backbends can irritate their condition and potentially cause further damage.
- Recent surgery: People who have undergone advanced surgical operations, especially on the spine, shoulders, or wrists, should avoid practising Chakrasana until they are fully recovered and have checked with their healthcare society.
- Carpal tunnel syndrome: In wheel pose, the most common pressure site is our wrists, so people with carpal tunnel syndrome need to avoid putting excessive stress on their wrists. It can worsen symptoms and possibly aggravate the condition.
- High blood pressure: Wheel pose can cause a temporary increase in blood pressure due to intense physical exertion and associated inversion. People with uncontrolled high blood pressure should stay away from the pose to prevent an increase in blood pressure levels.
- Shoulder instability and injury: People with shoulder instability, including normal dislocations or instability due to previous accidents, should avoid wheel pose because it puts too much stress on the shoulders and can cause further injury or instability.
- Second and third of being pregnant: Pregnant women should avoid the wheel pose, especially during the second and third trimesters, as this pose puts pressure on the abdomen and may not be safe for the growing fetus. Hence, its modified poses are more suitable options specially developed for pregnancy.
Steps of Chakrasana
- Starting Position: Stand straight with your feet slightly apart.
- Prepare for the Pose: Place your palms against your lower back and gently push your pelvic region slightly forward.
- Begin the Backbend: Exhale and start curving your trunk backwards and support the weight of your body primarily with your thighs.
- Extend Your Arms: Slowly stretch your arms over your head as you continue to bend backwards.
- Reach the Floor: Bend until your palms drop to the floor behind you.
- Stabilize Your Position: Immediately straighten your palms to support your body, prevent falling, and ensure your body forms a graceful arch.
- Maintain the Pose: Breathe evenly and hold the position for a few seconds.
By breaking down the Chakrasana into these optimized steps, practitioners can perform the pose with proper alignment and mindfulness and can maximize its benefits while minimizing the risk of injury.
Alternative Poses of Chakrasana
If Chakrasana is contraindicated for you that consider then quit practising it and adopt its alternatives that have milder backbends like:
- Salabhasana (Locust Pose)
- Bhujangasana (Cobra Pose)
- Setu Bandhasana (Bridge Pose)
- Uttanasana (Standing Forward Bend)
These poses offer similar benefits without the intense backbend of Chakrasana.
Conclusion
As a health expert, I highlight the importance of Chakrasana in promoting holistic wellbeing. Its benefits extend beyond the physical realm, including the ability to read minds, emotional stability, and religious growth. However, it is important to technique this pose with care and mindfulness. Prioritize proper alignment, slow progression, and pay attention to your body’s cues to prevent damage and maximize its potential rewards.
Remember, consulting with a qualified expert can offer personalized guidance tailored to your particular needs and occasions.
Adopt the transformative journey of Chakrasana with reverence in your body and a commitment to promoting your standard fitness and power.
REFRENCE
FAQs
Q1: Is belly fat reduced by Chakrasana?
It is stated that the abdominal muscles are stretched during the Chakrasana pose. This could contribute to a smaller waist.
Q2: Which time of day is ideal for doing Chakrasana?
You can practice this in the morning and evening. One thing to keep in mind is that you should always perform Chakrasana on an empty stomach.
Q3: Is Chakrasana a height-increasing pose?
One of the yoga poses for increasing height beyond the age of eighteen is Chakrasana. Although there is no yoga practice that will make you taller, it can help you with posture. It is an advanced yoga backbend pose that helps strengthen the arms, legs, shoulders, and back in addition to increasing height.
