Wheel Pose - Chakrasana
Technique
1.
Lie on your back, feet apart
2. Bend both your knees and place your feet flat on the floor near your buttocks.
3.
Place your palms under your shoulders with the fingers pointed towards the shoulders and the elbows shoulder width apart.
4. Inhale and press your palms into the floor
5.
Straighten your arms to lift your shoulders and head off the floor.
6. Press your feet into the floor, inhale and lift your hips up, rolling your spine off the floor to form a semi-circular arch or wheel.
7. Keep your legs and arms as straight as possible to lift your hips and chest up. Look behind.
8. Breathe normally and hold the pose for 2-4 breaths.
9. To release, exhale and slowly bend your elbows to lower your head, neck and then shoulders to the floor.
10. Bend your knees to slowly roll your spine and hips back to the floor.
11. It is very important to relax for a while after doing this pose.
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