Chakra = Wheel Asana = Pose/Posture

When the pose is assumed, it resembles a wheel. This is a slightly advanced posture and is known to give the spine great flexibility.

Steps

1. Lie on your back.
2. Bend the knees and keep the soles of the feet near the hip,  your feet are hips width apart.
3. Place your hands behind your shoulders with your fingers pointed inward towards your shoulders.
4. Inhale, press your feet and palms on the ground and lift your hip first, and lift your entire body off the mat or keep the top of the head on the floor, keep practicing for two to three weeks until you gain enough strength on your hands to lift your body fully.
5. Try to bring more of your weight into your arms.
6. Once you reach the pose, let your head hang gently towards the ground.  Try not to bend your elbows and keep your elbows locked.
7. Take slow and deep breaths in the final posture.
8. Exhale, slowly release the pose by bending your arms and legs first, and then gently lowering your back on the floor.
9. Repeat this process 3-5 more times.

Benefits

1. Strengthens the arms, legs, spine, and abdomen.
2. Stretches the shoulders.
3. Increases flexibility in the spine.
4. It stimulates the thyroid and pituitary glands, increases energy, and decreases signs and symptoms of depression.
5. The chest expands and the lungs get more oxygen – this makes the pose especially beneficial for asthma patients.
6. It reduces the fat in the abdominal area and tones the digestive and reproductive organs.