Chakrasana
The word Chakra has many meanings: circle, wheel, vortex, whirlpool, spiral, and so on. In the context of Chakra Asana, the best English translation is wheel pose.
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ShareChakrasana – Introduction, Procedure, and Benefits
Introduction
The word Chakra has many meanings: circle, wheel, vortex, whirlpool, spiral, and so on. In the context of Chakra Asana, the best English translation is wheel pose. This Asana is so-called because of the wheel shape taken by the body in the final pose.
इस आसन से शरीर का आकार चक्र की तरह हो जाता है, इसलिए इसका नाम चक्रासन है।
Procedure
Firstly, lie flat on your back. Bend the legs and place the heels near the buttocks, the feet should be about half a meter apart.
Bend the arms and beside the back of the head place the hands on the ground in such a way that the fingers should point towards the shoulders with the Hatheli (palms) flat on the floor.
This is the starting position of Asana. Performing the final pose relaxes the whole body for a few seconds and breathes in deeply.
Then raise the head and trunk off the ground by straightening the legs and arms, the feet and hands should not be moved.
To take the final pose, try to arch the back as much as possible. Let the Shira (head) hang between the two straight arms.
The degree of bend in the Pristha (back) can be accentuated by bending or straightening the Janu (knees) and allowing the shoulders to move over the arms.
It is strictly prohibited to bend the back more than its flexibility will allow.
This is the final pose. Breathe slowly and deeply. Stay in the final pose for as long as is comfortable.
Then slowly return to the starting position by lowering the body to the ground.
The Asana can be repeated once or twice if you have sufficient energy and time.
पहली विधि: पहले इस प्रकार खड़े हो कि दोनों पैरों में एक फुट का अन्तर रहे। दोनों हाथ कानों के साथ लगाकर ऊपर को उठाए। इसके बाद दोनों हाथ तथा शरीर का धड़ भाग धीरे-धीरे पाछे की ओर करते हुए नीचे की ओर झुकाएँ, जब तक हाथों की हथेलियां भूमि के साथ स्पर्श न करें, ऐसा प्रयत्न करे कि धीरे- धीरे हाथ खिसकाते हुए पैरों की एँडियों के पास लाएं तथा उंगलियों से ऐडियां छूने की कोशिश करे। इस प्रकार की स्थिति में शरीर चक्र के आकार का हो जाता हैं।
दूसरी विधि: आसन पर कमर के बल लेट जाएं, दोनों घुटने मोड़ते हुए अपनी एड़ियों को नितम्बों के साथ सटा दें, पैरों में थोड़ा फासला रखें, दोनों हाथों को मोड़ते हुए, कंधों के नीचे कि कर इस तरह रखें कि हथेलियां जमीन पर हों तथा उगलियाँ पैरों की तरफ रहें । श्वास भर कर धीरे-धीरे हथेलियों तथा तलुओं पर जोर देते हुए अपने धड़ को जितना ऊँचा उठा सकते हैं उठाएं अपने श्वास को सामान्य करते हुए यथा शक्ति रुके। फिर श्वास निकालते हुए धीरे-धीरे वापिस आएं। शरीर ढीला छोड़कर विश्राम करें। ध्यान का केन्द्र मणिपुर चक्र है। यह आसन करते समय ध्यान रखें कि एडियां ऊपर न उठाएं। कमर यथा शक्ति अधिक ऊपर उठाएं, अपने हाथ तथा तलुवों को, ऐसे रखें कि खिसकने की सम्भावना न हो वापिस आते समय पहले सिर सीधा करें फिर कंधे भूमि के साथ लगाएं तब कमर भूमि पर लंगाएं। हृदय के रोगी तथा उच्च रक्त चाप के रोगी चक्र आसन न करें।
Preparatory poses for Chakra Asana
- Ardha Chakra Asana
- Marjaria Asana
- Dhanura Asana
Follow-up poses for Chakra Asana
- Matsya Asana
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Benefits
- Chakra Asana also massages the abdominal organs but stretching the outer muscles, and deep breathing in the final pose accentuates this process.
- Chakra Asana, unlike Dhanura Asana, is also an inverted Asana. Therefore, the final pose will flush the freshly oxygenated supply of blood to the brain. This will help to maintain the overall health of the entire body by improving the efficiency of the brain cells.
- Chakra Asana is an excellent Asana that can help bring about optimum body health.
- Increases Bala (Strength): In recent research, it was found that after practicing Hatha Yoga poses and Chakra Asana there is a significant increase in muscular strength.
- One recent study revealed that Chakra Asana when performed in the yoga routine improves spinal flexibility.
- Chakara Asana in people with type 2 diabetes helps in improving the blood glucose levels and reduced HbA1C levels.
लाभ:
- ये आसन से छाती चौड़ी होती है तथा कमर लचकदार तथा पतली होती है।
- बाजुओं की मांसपेशियां बलवान बनती हैं। जांघ, पिण्डलियां तथा घुटने पुष्ट होते हैं ।
- मस्तिष्क में रक्त की पूर्ति होती है। सिर दर्द तथा माइग्रेन में लाभ मिलता है।
- पेट की चर्बी घटती है तथा शरीर की लम्बाई बढ़ाने में सहायक है ।
Mechanism of action and benefits in Crohn’s diseases
Chakra Asana has a great impact on abdominal muscles, improving the appetite naturally and giving good digestion. It also provides proper massage to the abdominal organs and increases the flexibility of the back. Chakra Asana helps to improve constipation, digestive problems, and other stomach issues and helps to remove toxins from the body. Along with this stress is the major factor involved in Crohn’s disease and Chakra Asana directs blood supply to the brain cells and oxygenates them and reduces stress, anxiety, etc.
Contraindication of Chakra Asana
Chakra Asana is contraindicated in:
- Pregnant women
- Shoulder injury
- Back problems especially lower back problem
- Hypertension
- Hypotension
- A person suffering from cardiac ailment
