In Sanskrit charka means wheel thus this asana is also know as the Wheel pose. Also known as the Upward Bow pose. This asana can be performed as follows;
- Lie flat on your back. Keeping your body as straight and in one line.
- Place your feet sufficiently apart.
- Now stretch your arms on their respective sides with palms turned down facing the floor.
- Now begin folding the legs and draw the feet back so that the heel of each foot touches the corresponding buttock.
- Place your soles flat on the floor.
- Bring your hands backwards and place them on either side of your head.
- Rest your palms and fingers flat on the floor in the reverse direction beneath the corresponding shoulders.
- The palms must be in line with the heels.
- Breathe in or inhaling, press down the hands and feet and raising the thighs, hips, abdomen, trunk and shoulders slowly and simultaneously from the floor.
- Now arch the back and neck and rest the crown of your head firmly on the floor.
- Exhale and inhale a few times followed by a deep breath.
- Hold your breath and press the hands and feet down on the floor.
- Supporting the weight of your body on your hands and feet, raise your thighs, hips, abdomen, trunk, shoulders and head slowly and simultaneously as far as your spine allows them to do so.
- The elbows should be as straight as possible.
- Bend whole body backwards as much as possible.
- The head should drop back in between the shoulders.
- Maintain this posture for about ten seconds or so, holding your breath.
- Now exhale or breathe out lower the body gradually to the floor and resume the starting position.
The benefits of this asana are as follows;
- Brings about exercise of various parts of the body in a short duration.
- Strengthens the neck, wrists, fingers, spine, thighs, ankles, feet and the back.
- Brings about the strengthening of the muscles of the abdominal and pelvic area.
- This asana is very beneficial for individuals suffering from severe back pains.
- Helps in correction of disorders of kidneys.
- Cures problems of throat, tonsils and even chronic headache.
- Improves the vision power and corrects various eye disorders.
- Provides energy to the heart and the entire rib cage.
- Helps in old age as prevents shivers.
- Energizes and stimulates the nervous, endocrine, respiratory and the circulator system.
- Also beneficial for liver as it brings about the improvement in its functioning.
- Improves the elasticity of the spine.
- Regular practice makes you resilient and your waist slim.
- Helpful in removing the rigidity from the joints of ribcage and also in increasing the capacity of the lungs.
The precautions to be followed in this asana are:
- In cases of recent chronic injury to legs, arms, hips, shoulders, back etc.
- Should be avoided in cases of unmedicated high blood pressure or detached retina.
- Should also not be practiced by individuals with heart troubles.