Chakrasana (Wheel Pose)

Lie down on your back on the mat with feet apart by 12 inches.

Slowly bend your knees so that your feet lie flat on the floor.

Your feet should be around a foot away from your hips.

Now bring your palms under your shoulders such that the fingers are pointed towards the shoulders, and the elbows are shoulder-width apart.

Inhale and press your palms firmly on the mat.

Lift your shoulders and elbow firmly over the mat.

Your feet should be pressed firmly on the mat.

Inhale and slowly lift your hips.

The spine should be pulled up so that it may seem to resemble a semi-circular arch.

Straighten out your arms and legs as much as possible so that the hips and chest may be pushed.

Hold this pose for few seconds.

To go back to original, bend your elbows to lower your head and shoulders.

Then bend your knees and bring your spine and hips back to the ground and relax.

Excessive arching of the lower back.

Compression in the lower back.

Keeping knees wider than hips.

Forcing your body into the pose.

Hyper-extending your elbows instead of keeping them slightly bent.

Opens your heart and chest helping you breathe deeper.

Revitalises the heart.

Relieves Asthma.

Improves blood circulation.

Lowers blood pressure and cholesterol.

Strengthens the liver and pancreas.

Reduces inflammation and tones abdominal organs.

Reduces belly fat.

Alleviates infertility issues.

Stimulates the thyroid and pituitary glands.

Strengthens the spine and improves the overall flexibility.

Strengthens arms, shoulders, hands, wrists, and hips.

Stimulates the nervous system.

Increases the energy levels.

Promotes overall physical and mental well-being.

Avoid in case of spinal column ailments, injury, or surgery.

Avoid in case of injury in the joints, shoulders, neck, elbows, hips, ribs, or ankles.

Avoid in case of slipped disc.

Avoid if suffering from Hernia, Sciatica, or Spondylitis.

Avoid in case of abdominal inflammation.

Avoid during pregnancy and mensuration.

Avoid in case of heart issues, or high or low blood pressure.

Avoid if suffering from Glaucoma.