CHAKARASANA

CHAKARASANA OR THE WHEEL POSE IS CALLED SO WHEN THE

POSE IS ASSUMED ,IT RESEMBLES A WHEEL
• PROCEDURE---
LIE DOWN ON YOUR BACK ,BEND YOUR KNEES SO THAT THE FEET ARE FLAT ON
THE FLOOR AND CLOSE TO YOUR BUTTOCKS
NOW PLACE YOUR PALMS NEAR YOUR SHOULDER SUCH THAT THE FINGERS
POINT TOWARDS THE SHOULDER. THE ELBOWS SHOULD BE SHOULDER WIDTH
APART
INHALE ,PRESS YOUR PALMS FIRMLY AGAINST THE FLOOR AND LIFT YOUR
ENTIRE BODY OFF THE FLOOR LET THE ARMS HEAD HANG GENTLY
STRAIGHTEN THE ARMS AND LEGS AS MUCH AS POSSIBLE .PUSH UP THE HIPS
AND THE CHEST
BREATHE COMFORTABLY WHILE HOLDING THIS POSE . TRY TO HOLD THE POSE
FOR 15-30 SECONDS
TO COME OUT OF THOS POSE BEND THE ELBOWS AND LOWER THE HEAD
AND THE SHOULDERS THEN BEND THE KNEES AND BRING THE SPINE AND
HIPS BACK TO THE GROUND
RELAX IN SHAVASANA
• BENEFITS
• THIS POSTURE IS EXCELLENT FOR PEOPLE SUFFERING FROM ASTHMA AS IT
STRETCHES THE CHEST AND THE LUNGS
• IT STRENGTHEN THE ARMS ,WRIST ,LEGS BUTTOCKS ABDOMENS AND SPINE
• THIS ASANA ALSO STRENGTHENS THE HEART ,LIVER PANCREAS AND KIDNEYS
• THIS ASANA IS EXCELLENT FOR PEOPLE SUFFERING FROM OSTEOPOROSIS
AND INFERTILITY
• CONTRAINDICATIONS
• 1. PEOPLE SUFFERING FROM HERNIYA, BACK INJURY CARDIAC OR SPINAL
PROBLEMS SHOULD AVOID DOING THIS ASANA
• PEOPLE WITH HIGH OR LOW BLOOD PRESSURE SHOULD AVOID THIS ASANA
• IF YOU HAVE HEADACHE OR DIARRHOEA ,AVOID PERFORMING CHAKRASANA.
 GOMUKHASANA
• GOMUKHASANA DERIVES ITS NAME FROM SANSKRIT WORDS GO
MEANING COW , MUKH MEANING FACE AND ASANA MEANING POSE. THE
ASANA IS CALLED SO BECAUSE THE BODY DURING POSE RESEMBLES
COW POSE.
• PROCEDURE
• SIT ON THE FLOOR WITH YOUR LEGS STRETCHED OUT IN FRONT OF YOU
• BEND THE LEFT LEG AND PLACE IT UNDER YOUR RIGHT BUTTOCK
• THEN BEND YOUR RIGHT LEG AND PLACE IT OVER YOUR LEFT THIGH BOTH
THE KNEES SHOULD BE CLOSE TOGETHER THE RIGHT ONE STACKED ON THE
TOP OF THE LEFT .
• GENTALY FOLD YOUR LEFT ARM AND PLACE IT BEHING YOUR BACK .PALM
FACING OUTWARDS
• EXTEND YOUR RIGHT ARM UPWARDS AND THEN BRING IT DOWN TO THE
CENTRE OF THE BACK PALM FACING INWARDS. TRY TO HOLD THE HANDS
• KEEP THE SPINE ERECT AND EXPAND YOUR CHEST
• HOLD THIS POSE FOR 30 SEC WHILE BREATHING SLOWLY AND DEEPLY
• RELEASE THE ARMS AND COME BACK TO THE INITIAL SITTING POSITION .
REPEAT THE POSE WITH LEFT KNEE ON THE TOP AND LEFT ARM OVER THE
SHOULDER.
• BENEFITS—
• THIS ASANA STRETCHES THE CHEST AND THE LUNGS,THUS
BENEFICIAL FOR PEOPLE SUFFERING FROM ASTHMA
• IT MAKES THE SPINE FLEXIBLE
• THIS ASANA TONES HIPS THIGHS AND ARMS
• IT INCREASES BONE STRENGTH AND PROVIDES FLEXIBILITY TO
THE JOINTS
• CONTRAINDICATIONS
• PEOPLE WITH NECK ,SPINE , KNEE AND HIP OR SHOULDER
INJURY SHOULD AVOID DOING THIS ASANA
• PEOPLE WITH PACK PAIN OR BACK PROBLEMS SHOULD
PEROFRM THIS ASANA UNDER GUIDANCE