Yoga to relieve stress - VI

4.2 The wheel (chakrasana)

 

The chakrasana is an advanced version of satu bhandasana (the bridge). Do not attempt this until you are very comfortable with satu bhandasana.

 

Begin as with the bridge. Lie down with your feet flat on the floor and your knees bent. Place your hands palms down on either side of your head. Your fingertips point to your feet. To acquire an equal distribution of weight, lift your buttocks slightly and feel yourself supported by your feet and your hands. Breathe in and lift your torso until your back is fully arched. Tuck your head in and face the wall behind you. Breathe calmly. Do not stay in the position for too long.

 

When you are ready to come down, breathe in and lift your head slowly so that you are facing the ceiling. Exhale and slowly bend your elbows and knees while gently uncurling the spine. Do not crash to the floor and hurt yourself. Stay in control at all times.

 

In addition to energizing, this exercise also assists in digestive efficiency and toning the abdomen. It is therefore a good exercise for those who are trying to lose weight. The wheel also dramatically increases suppleness.