Chakrasana steps all variations for beginners.

Chakrasana steps
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Chakrasana:- We know this posture by many different names such as Urdhva Dhanurasana and in English, we also know it as the wheel pose. This asana has its own special place in yoga and this asana holds great importance in yoga.

There are many benefits of Chakrasana and there are many different variations to do it, which we will tell you in this article today, but this asana is a bit for new practitioners due to which many people either do not practice it or they stop practicing this asana. 

  • So today we will tell you about some such methods in this article, by practicing which you will be able to do all Chakrasana steps. 

I will first tell you about the easy ways of Chakrasana and after that gradually we will increase the difficulty.

How to do Chakrasana step by step for beginners all variations?

As we told you in the beginning that there are many ways to do this asana but we cannot tell all the methods in one article, so we will present only six methods in front of you which are mainly practiced and this asana is mainly practiced in these same ways, then here are the chakrasana steps with all the variations for beginners. 

All Chakrasana steps for beginners
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Chakrasana steps with the first variation?

If you want to practice wheel pose and you are not able to practice this asana, then you should start practicing it in this way, that is to say, you have to practice this asana for the first few days, you have to practice this asana can also take it as a preparation of chakrasana. 

1. To do this asana, lie straight on your back on a flat surface. 

2. After lying on your back, you straighten your arms. 

3. Now bend your knees and bring your ankles near the body, that is, bring them near your buttocks, you keep a distance of four to five fingers between your heels and your buttocks. 

4. When you keep your ankles close to your buttocks, then keep a little distance between both the knees as shown in the picture above. 

5. Now while filling your breath, you lift your stomach, thighs and waist upwards and while raising the body, you will feel all the weight of your body on the toes of your feet and the lower part of your neck. 

6. When you lift the body, after that you keep the palms of both your hands together. 

7. If you can do this in the beginning then you can also raise your ankles this will create more stretch on your stomach. 

8. Now you stay in the posture for some time and let the speed of your breath go normally. 

9. Then you open the palms of your hands, keep them outwards and slowly bring your body down and then come back to the starting position. 

In this way you can do Dhanurasana steps with the first variation, This is done for the preparation of Chakrasana. If you are going to practice wheel pose, they must practice it sometime before.

If you are practicing Chakra Asana for the first time, then must practice this asana a few weeks or a few days before it Increases endurance in your lower back. 

Chakrasana steps
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Chakrasana steps with the second variation?

Now you can practice chakrasana, this is full chakrasana, when most people hear the name of wheel pose, then the image of this asana is formed in their mind and this our body looks like a wheel and that is why its name is wheel pose. 

1. To do this asana, lie on your back on a flat surface like before. 

2. Now by straightening your hands down and bending both knees, bring your ankles near your buttocks. 

3. You must keep three to four fingers between your buttocks and ankles. 

4. Now take the palms of both your hands near your shoulders means to keep them near both your ears. 

5. Now putting all the weight of your body on the palms of both hands and the soles of the feet, slowly raise your body upwards. 

6. You can also lift your body while inhaling and if you want, you can first inhale in the body and raise your body by holding your breath. 

7. Now hold your body in this posture for as long as you can comfortably and when you cannot stop the body, then slowly bring your body down and come back to the starting position. 

8. As long as you are in the posture or while you are practicing this asana, both the time you allow your breathing rate to run normally. 

So this was the second variation of chakrasana steps, in this way you can practice full wheel pose comfortably, before doing this, I suggest that you must practice the previous asana a few days ago. 

Chakrasana steps for beginners
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Chakrasana steps with the third variation?

Now the variation that I am going to tell you about, would have been difficult for many people to do but if you include this asana in your yoga routine then you will get more benefits. 

1. To do this asana, lie down on your back on a flat surface. 

2. Now bend your knees and bring your ankles near the buttocks and keep a little distance between the ankles and the hips. 

3. Then you keep the palms of your hands near the shoulders and keep your elbows inwards. 

4. Now, while filling your breath, slowly raise your body upwards, putting all the weight of your body (stomach, waist shoulders, chest and hips) on the palms of your hands and the soles of the feet. 

5. When you lift your body completely upwards, after that you lift your right leg and take it in the air and keep it straight. 

6. And keep all the balance of your body on the toes of the left foot and the palms of both hands. 

7. After a while you put your right foot back on the ground and now you lift your left leg and keep it straight in the air and keep all the balance of your body on the palms of both hands and the toes of the right foot. 

8. Whenever you practice chakra asana in this manner, then you must keep both the legs straight up in the air one at a time so that the balance of your body is maintained.

Chakrasana steps
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Chakrasana steps with the fourth variation?

This method is almost the same as the previous method, in this, we have to pull the knee of one of our legs towards our chest. 

Chakrasana steps:-

1. To practice wheel Pose in this way, you lie flat on your back on a flat surface. 

2. After lying straight, now bend your knees and bring your ankles near the buttocks and keep a little distance between your ankles and buttocks. 

3. Now bring the palms of both your hands near your shoulder. 

4. Then, while filling your breath, slowly raise your body upwards by putting all the weight of your body on the toes of both your feet and on the palms of your hands. 

5. After that you lift your left leg and try to bring it close to your chest while bending, and make all the balance of the body on your right foot and the palms of both hands. 

6. Keep your left foot in this situation for a while and after some time bring your left foot down. 

7. Now, in the same way, take your right leg up and try to bring it near your chest while bending it and get all the balance of your body on the left foot and the palms of both hands. 

8. And keep the body in the same way for some time until you can stop it easily and after a while keeping your right foot on the ground, come back to the starting position. 

* In this way, you should practice this asana only when you have practiced this asana properly by all the above methods. 

Chakrasana steps with the fifth variation?

This variation is almost the opposite of the above method, in the earlier method, we were trying to bring our knees near the chest by bending our legs from above, but in this variation, we bend our knees from below and bring our ankles close to our head. 

1. For the practice of this asana also, we will first lie down straight on our back at a place. 

2. Then you bend both your legs and bring your heels near the buttocks and keep a little distance between your ankles and buttocks. 

3. Then you bring the palms of both your hands near your shoulders (close to the ears). 

4. Now, while filling your breath, raise your body (chest, stomach, waist and shoulders) upwards by putting all the weight of your body on the palms of both your hands and on the toes of both feet. 

5. Then first, while bending your left foot inwards, try to bring the toes of your left foot near your head. 

6. Stay in this posture for a while and after that, you can put your left foot back on the ground. 

7. Now, in the same way, bend your right foot inwards and try to touch the toes of your right foot with the head and keep all the balance of your body on your left foot and the palms of both hands. 

8. Remain in the posture for a while and then come back to the normal position, you should practice this asana with both your legs, mean to say, once you bend your right leg inwards and then the left leg also. 

So in this way you can practice Dhanurasana steps with the fifth variation as well. 

Chakrasana steps with the sixth variation?

In the sixth variation of Chakrasana Steps, we have to balance our body on the toes of both feet and both our wrists. 

1. To practice Chakrasana in this way, you lie straight on your back on a flat surface. 

2. Now bend both your knees and bring your ankles near the buttocks, keep your ankles a little closer to your buttocks. 

3. Then you keep the palms of both your hands near your shoulder (close to the ear). 

4. Then, while filling your breath, lift your body upwards keeping all the weight of your body on the soles of both your feet and on the palms of both hands. 

5. After this, you bend both your hands slightly and now first place the wrist of the right hand on the ground and then keeping the wrist of the left hand on the ground, make all the balance of the body on both the feet and on the wrists of the hands. 

6. Now you stay in the same regime for a while and let the speed of your breath go normally and after a while, you can come back to the normal position by keeping your body down and straightening your legs 

7. If you want, you can keep your ankles elevated as shown in the above picture and you can practice this by keeping them down too.

  • So these were the six variations of the Chakrasana steps, mainly this asana is practiced with these 6 methods, to do this asana, you must practice Ardha Chakrasana a few weeks before this, it will help your lower back and leg muscles.

The pressure is generated in them due to which their endurance increases and you will be able to perform this asana even better. 

Gradually increase the difficulty of the asanas, first, you practice the variation, then second and third and thus you can increase the difficulties of the asanas.

  • Do not try to do exercises in the fifth or sixth way all of a sudden, it can cause problems in your back and many other parts of the body.

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