Today the Technique of #Chakrasana for the beginners is explained with a video. Technique:*Stage 1: Chakrāsana from the floor. Lie down on the back. Bend at the knees and bring the heels towards the hips. Feet can be slightly wider than the shoulders and with toes turned out slightly. Take the arms over the head and place the palms under the shoulders. Elbows point upwards. Fingers should be well spread, pointing towards the toes. Elbows, knees, palms and feet should be in line. Pressurise the feet and inhaling slowly lift straight up (do not stop midway and use head support). Lift the shoulders up by straightening the arms. Arch the back well. Tighten the buttocks. Hang the head freely. Hold for 30-180 seconds. To come back down, with control exhale and bend the elbows. Tucking the head under, bring the shoulders down to the floor. Slowly lower the back to the ground, vertebrae by vertebrae. Release the hands and release the legs. Do not bring the head on the floor until the rest of the body has been released. *After practicing Chakrāsana, Never forget to do Rocking and Rolling; these practice release tension from the spine. Practicing #JatharaParivartanasana is suggested as well. Next week let us learn on Technique stage 2 - Chakrasana for intermediate and advanced practitioners.
Posted on: Mon, 12 Jan 2015 07:09:17 +0000
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