Chakrasan / Urdhwa Dhanurasana (Wheel Pose)

Procedure 

• Lie flat on your back with both your legs together and touch the outer side of the thighs with your palms, i.e. Simple Supine Pose.
• Gently bend your legs at the knees and touch the buttocks with your heels.
• Ensure your feet as well as knees remain at about one foot distance.
• Keep both hands by the sides of your head in such a way that the fingers point toward the shoulders.
• Inhaling (Radhey), slowly and carefully raise the whole body with the support of the hands and shoulders.
• Then, keeping the crown on the floor, shift the body-weight onto the head and arch the body upward.
• Continuing to inhale (Radhey), try to straighten the arms and legs, without any strain.
• Also, try to arch your back as much as possible in this condition.
• Slowly try to bring the hands and the legs toward each other and maintain a proper balance.
• Stay in this posture to your comfort with normal breathing.
• Then, come back to the initial position by first slowly lowering the body so that your head touches the floor, and then bringing the remaining parts of the body down to the floor.
• Lastly, come to Shavasan and relax.

Awareness

• On the stretches and strains in the chest and abdomen
• On relaxing the spine
• On always remembering sentient and mobile forms of “Radhey Krishna” while breathing
• On the balance in the final position

Benefits

• By Chakrasan, there is an increase in the flexibility of the spine and stimulation in every part of the body. 
• It makes the shoulders, arms, and legs very powerful.  
• Yog therapists also consider it as a very effectual pose for the nervous, digestive, respiratory, cardiovascular, and glandular systems.
• Especially, women are given considerable relief as it helps cure several gynecological disorders.
• Mainly, it is excellent for the heart functions for it stretches the aorta.
• It is a must-do for diabetics.

Contraindications

• Those who have problems of the wrists and back should not do this asan.