Video Transcription – Chakrasana or Urdhva Dhanurasana (Wheel Pose)
I am Ritesh and today our topic is wheel pose also known as chakrasana or upward bow pose or Urdhva Dhanurasana, different names for the same pose wheel pose. Friends it’s quite energizing pose requires great stamina determination and regular practice. So as and when you keep practising this posture regularly you will master it and it’s a great energizing pose as you keep practicing regularly. So friends it comes into an advanced level so whenever we see anything as advanced level that means you need to have a regular practice.
So it’s an advanced level backward extension pose and a great chest opener right or you can also say a heart opener. Friends safety first so if you have any chronic back injury of carpal tunnel syndrome diarrhoea, headache just avoid it. Okay if you have any heart problems that is weak heart or a high blood pressure or low blood pressure please avoid that pose or if possible do it under a medical supervision or an experienced yoga teacher. It will be great in that case friends woman’s in pregnancy or menstruation should avoid that pose.
Also now before you get into the pose as I told you it’s an advanced level backward extension pose so whenever we say something and in advance we need to prepare. So a warm-up like a Sun Salutation would be great Bhujangasana that is your cobra pose, Urdhva mukha svanasana that is upward facing dog would be great so dhanurasana, that is a bow pose Ustarasana that is a camel pose and anything that basically stretches your hip flexors would be great so a low lunge would be great as if its opening the hip flexors.
So friends now let’s get into the pose so we start with a lying down position lying down from the sides. Now it’s important to check where my feet should be placed. It should be away it should be near now if you take the heel a little bit more near you can feel the compression on the knee, some discomfort in the knee so what I want is take the legs a little bit more away. Fine if you are comfortable or you can play around a little bit here and there and check the positioning right now from here my shoulders are down.
I don’t squeeze my neck so I let the shoulder go down and the foundation of the feet. So all the big toe when all these things are properly pressing it the bottom of the feet is pressing on the floor, you’ll lift it up vertebra by vertebra. So you lift the tailbone up then the lumbar spine then the lower back slowly and steadily coming up now from here, press your elbow open the chest now let the palm go back. Now some people if they find it difficult they can always use a block and do it so I place here one then the other lifting it up maintaining it I can press the palms and first keep it on the the head on the floor.
So it gives me a little bit more support here and from here I can press the palms and lift the pole and agreed neck and shoulders are relaxed enjoy your pose. Now coming back slowly and relax you can relax in this position or you can straighten your legs out and enjoy the pose. It’s very energizing and it’s also feels richness internally it feels wonderful here breathe. So friends that was your chakrasana or wheel pose. In case you find it difficult you can always use blocks. So keep your palms on the blocks and take it in support of the wall so in this way you can keep it and you can do the pose in Chakrasana.
Friends that is one of the way also to do a wheel pose or chakrasana. So friends it’s great for depression it stimulates the thyroid and Pitutiary glands it increases energy and counteracts depression. So if you have a mild depression it gives you that great energy. So every time when you do a chakrasana, it’s a great energetic feeling at the same time great for asthma, back-pain infertility and osteoporosis especially with back pain. Just go gradual instead of doing a chakrasana, just do a bridge pose that is setubandhasana and slowly and steadily you improve yourself.
So friends it brings a lot of blood to the brain so it’s a nice inversion also so that was your wheel pose or chakrasana. Friends I’m Ritesh here in case you like my video don’t forget to hit the like button and do subscribe and yes if you have any comments or suggestions please mention in the comment section below.