Chakrasana ~ the wheel pose
Stand with feet 20 inches apart. Raise the arms upwards keeping it close to the ears, fists tight, inhale and bend backwards with abdomen forward. Then interlace the fingers of the up-stretched arms above head forming an anterior arc. Pause for 6 seconds.
With arms up-stretched and exhaling, bend forward to touch the ground. With the head almost touching the knees freely swing the arms straight upwards till they are vertical and parallel to the legs. Maintain position for 3 secs. Then reverse while taking in the breath.
Time: 18-20 secs for each round
Value: Exercise of the spine and the mid-trunk
The chakra-asana has an overall tonic effect for the entire body.
It strengthens the arms, shoulders and upper back as well and stimulates the cardiovascular system