Lie flat on your back.
Bend your legs and place your heels near your buttocks, feet apart.
Bend your arms and place your hands on the ground beside the back of your head.
Your fingers should point towards your shoulders with your palms flat on the ground.
Relax your whole body.
Breathe in deeply, press down on your hands and feet. Raise your thighs, hips, abdomen, trunk and shoulders simultaneously off the ground by straightening your legs and arms. Your feet and hands should not be moved.
Try to arch your back as much as possible to take the final pose.
Let your head hang between your two straight arms (The degree of bend can be accentuated by bending or straightening your knees, and allowing your shoulders to move over your arms).
Hold and stay with gentle long breaths – in and out, six times.
Breathe in, return to the starting position by slowly lowering your body to the ground. Hold your breath while lowering the body.
Chakrasana exercises several parts of the body simultaneously in a very short time.
It strenghtens the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.
It strenghtens the muscles and organs of the pelvis and abdominal area.
Chakrasana massages the abdominal organs by stretching the outer muscles.
Chakrasana is an inverted Asana, therefore a minute or so in the final pose will flush the brain with a freshly oxygenated supply of blood. This will help to improve the efficiency of brain cells and the overall health of the entire body.
Chakrasana gives an accentuated stretch to all nerves of the back, including the sympathetic and parasympathetic nerves. The backward bend realigns any spinal discs and vertebrae that may be slightly displaced.