Yoga BLOG
Chakarasana: Wing Pose and Wheel
by Nick
on Jun 02 2017
Chakarasana: Wing Pose and Wheel Chakarasana (alternatively: Chakrasana), also known as "the wheel," "the bridge," or "the wing pose," is defined by the grounded hands and feet, the inverted head, and the extension of the upper body. The focus is on the back and spine, as well as the shoulders and neck. The arms, legs, respiratory system, and abdominal organs also experience tension and a unique "twist." It should be noted that Chakarasana is not suitable for people with a known heart condition, dizziness, or severe high blood pressure. They should seek an alternative exercise.
How to perform the exercise step by step
In the starting position, lie on your back with your legs bent. Pull your feet towards your backside; you can also grasp both ankles with your hands to relax. In the next step, bring your hands behind your shoulders and twist them so that your fingers touch your shoulders or are pointing towards them. Your elbows are pointed and pointing towards the ceiling. Your legs lift up, you stand on your tiptoes and raise your buttocks so that your knees point forward like a spear. Then you lift your chest and place your head on the floor. Your hands are now parallel to your head, directly next to them, and your gaze is horizontal to the floor. You also lift your buttocks, so your knees are no longer at such an acute angle as before. You can also stand completely on your feet. Your body now forms a kind of bridge or takes on the shape of a half circle.
The position you're in during Chakarasana will be your final pose, provided your arm muscles aren't too strong. However, if you're more experienced in yoga or feel your fitness is good, you can extend your arms almost completely for additional tension, while keeping your elbows slightly bent. This ensures that you maintain sufficient tension in your arms and avoids the risk of them suddenly bending in an unhealthy way under the strain. You can extend your legs as far as possible, lifting your bottom more and more. The bridge you formed is still a bridge, but it's much steeper on both sides.
You've now reached the final position in Chakarasana. You can now hold this position for at least three to six breaths before slowly and carefully coming out of the pose. Please be careful not to come out too quickly to avoid tension.
Chakarasana: additional variation
As an additional variation, you could press your legs together from the basic position while keeping them straight . This stretches your back even further and adds tension to the exercise. You can also pull your hands up to your heels, essentially creating a complete circle with your body. This variation of Chakarasana should only be performed if you have already successfully mastered the basic position and are looking for further variations.
What positive effects can Chakarasana trigger?
The entire body is stretched, including the spine, legs, and arms. Chakarasana may stimulate the activity of individual organs in the abdomen or deepen your breathing. It's also possible that Chakarasana will further boost and strengthen your circulation. Stretching the abdominal region may improve your digestion. Chakarasana is also thought to have a positive effect on people with poor posture. Image © fizkes / 123rf.com
Chakrasana - a path to heart opening
by Nick
on Feb 08 2017
Chakrasana - a path to heart opening
There are always yoga poses that beginners, in particular, believe they will never be able to achieve. These include headstands and crow 's pose, as well as Chakrasana, the wheel. Those who encounter this pose for the first time often believe they will never be able to muster the necessary strength and flexibility, and perhaps even the courage. At the same time, Chakrasana also shows that with a gentle introduction and preparatory exercises, more is possible than you might think. This applies not only to your yoga path, but to your entire life.
The wheel of your body
You're probably familiar with the yoga term Chakrasana (Sanskrit: chakra = wheel) from your childhood. Even in school classes or children's gymnastics classes, the so-called "bridge" pose is a classic exercise. The practitioner stands on their hands and feet, their entire body forming the bridge, with the belly facing upward. Through the bend, the positions of body parts and organs shift relative to each other: Now the belly is higher than the heart, which is why Chakrasana is one of the inversions in yoga.
Flexibility and strength
The Wheel Pose is an asana that trains numerous muscles. It primarily strengthens your hands and arms, feet and legs—but also your buttocks. Chakrasana is also an important element in the practice of many yogis for effective stretching. You stretch the muscles of your entire front side, especially in the thighs, abdomen (this also boosts your digestion!), chest, shoulders, and neck. Many people who come to yoga want to improve their back health, especially their spine. Chakrasana is a classic backbend that increases back flexibility and can protect against injury. If you want to try this challenging asana, which is one of the more advanced yoga poses, but have back problems (especially in the lumbar spine), it's best to consult your doctor beforehand or ask your yoga instructor to show you an easier variation of the wheel.
Physical and mental strength
Chakrasana is a yoga pose that beautifully demonstrates the connection between body and mind, between external and internal posture. The backbend not only opens the chest and abdominal area physically. "Opening the heart" also means approaching life and other people with openness. It's clear that you need a certain amount of strength, especially in your arms, to assume Chakrasana. However, you can develop this gradually with targeted exercises. Even with strengthened muscles, you will still need a certain amount of willpower to commit to and maintain the asana in the yoga wheel. This experience not only shows you your stamina, but also helps you endure and master situations in everyday life. This strengthens you a little more each time.
Energy for your chakras
Chakrasana has the word chakra in its name. It's no wonder that this asana has an activating effect on two of your chakras. First, of course, on your heart chakra (Anahata Chakra) , which brings love, devotion, and lightness to your life. Second, through the backbend, you also stimulate Vishuddha, your throat chakra . Your energy circulates here, which has a purifying effect on your emotions and helps you show others who you are.
Your path to Chakrasana
To get into bridge pose, lie on your back with your knees bent on your mat. Place your hands on the floor to the right and left of your head. Stretch your chest upwards and gently place your head on the mat. Beginners can stay in this position; more advanced yogis can push themselves up until your arms are almost (or fully) extended at the elbows. There are wonderful exercises for the necessary strength and flexibility that are accessible even to yoga beginners . For example, you can improve your arm strength in the plank pose (Chaturanga Dandasana) . You can train your back flexibility statically in the camel pose (Ustrasana) or more dynamically with the classic sun salutation (Surya Namaskar) . Image © fizkes / 123rf.com