This asana is so named because the body takes the shape of a circle - or a semi-circle. The asana is very similar to the gymnastic back-bend. The pose is the same, except while doing a back bend, the person is standing and keeps bending further back till his palms rest on the floor while in the Chakrasana, the person is lying down, and slowly lifts his body up.
• Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Engage the thighs, buttocks and mula bandha.
• Place the palms underneath the shoulders with the fingers pointed towards the head and the elbows shoulder width apart.
• Inhale and press into the palms and straighten the arms to lift the shoulders and head off the floor. Keep the legs and arms as straight as possible to lift the hips and chest up.
• Breathe and hold for 2-4 breaths.
• To release, exhale and slowly bend the elbows to lower the head, neck and then shoulders to the floor. Bend the knees to slowly roll the spine and hips back to the floor.
• It minimizes the stiffness of spine and connected nerves are made strong.
• The side muscles are also made strong.
• Strengthens the liver, pancreas and kidneys.
• Strengthens the muscles of the hands and feet.
• Increases elasticity of the spinal cord.
• Excellent for the heart, as it causes the aorta to stretch.
Advice and Precautions:
• People with recent or chronic injury to the legs, arms, hips, shoulders or back should not perform this asana.
• Those with unmedicated high blood pressure, or with detached retinas should also avoid this asana.