Chakrasana

Chakrasana

Chakrasana (Sanskrit: चक्रासन IAST: Chakrāsana, Wheel Pose) or Urdva Dhanurasana (Sanskrit: ऊर्ध्वधनुरासन; IAST: Ūrdhvadhanurāsana, Upward-Facing Bow Pose) is an asana. It is a backbend and part of the finishing sequence in the Primary Series of Ashtanga. It gives great flexibility to the spine. In acrobatics and gymnastics this body position is commonly called a back bridge.

Etymology

The name comes from the Sanskrit words Chakra (चक्र, Chakra) meaning "wheel",[1] and Asana (आसन, Āsana) meaning "posture" or "seat".[2][3]

Description

In the general form of the asana, the practitioner has hands and feet on the floor, and the abdomen arches up toward the sky. It may be entered from a supine position or through a less rigorous supine backbend, such as Setu Bandha Sarvangasana (Bridge Pose). Some advanced practitioners can move into Wheel Pose by "dropping back" from Tadasana (Mountain Pose), or by standing with the back to a wall, reaching arms overhead and walking hands down the wall toward the floor. Advanced practitioners may also follow wheel with any of its variations (listed below), or with other backbends, such as Dwi Pada Viparita Dandasana, or by pushing back up to stand in Tadasana.[4][5]

Benefits

The stretching in Chakrasana helps to tone and strengthen muscles in the back[6] and calves, and is also said to relieve tension and stress in people who sit for long times in front of a desk or computer.[7][8]

Variations

one leg is lifted straight up into the air.[9]
  • Eka Hasta (One-Handed) Chakrasana//Urdhva Dhanurasana
one arm is raised off the ground and placed on the thigh or knee.

See also

References

  1. ↑ "Chakrasana - AshtangaYoga.info". Retrieved 2011-04-11.
  2. ↑ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
  3. ↑ Kaul, H. Kumar (1 July 1993). Yoga and drug addiction. B.R. Pub. Corp. p. 92. ISBN 978-81-7018-742-4. Retrieved 9 April 2011.
  4. ↑ "Upward Bow (Wheel) Pose - Urdhva Dhanurasana - Yoga Pose". Yoga Journal. 2007-08-28. Retrieved 2016-11-27.
  5. ↑ "Urdhva Dhanurasana: The Full Wheel Pose". Gaia. Retrieved 2016-12-04.
  6. ↑ "Chakrasana – The Yoga Wheel Pose". YogDev. Retrieved 9 August 2016.
  7. ↑ "Upward Bow (Wheel) Pose - Urdhva Dhanurasana - Yoga Pose". Yoga Journal. 2007-08-28. Retrieved 2016-11-27.
  8. ↑ Chakrasana Health Benefits
  9. ↑ "Eka Pada Chakrasana". Jaisiyaram. Retrieved 21 March 2013.

Further reading

  • Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 978-81-7223-606-9. Retrieved 9 April 2011.
  • Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 978-81-86336-14-4. Retrieved 9 April 2011.
  • Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. ISBN 978-81-85787-08-4. Retrieved 9 April 2011.
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