CHAKRASANA

STEPS:

1. Starting Position: Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands on the floor beside your head with your fingers pointing toward your shoulders.

2. Engage Core and Press Through Your Hands: Press your feet into the floor and engage your core. Inhale deeply, and then press your hands and feet into the floor to lift your hips off the ground.

3. Lift Your Chest: Continue pressing your hands into the floor while you lift your chest towards the ceiling. Your back will bend as your body forms an arch, with your head gently dropping back.

4. Adjust the Pose: Keep your arms and legs straight, but avoid locking the elbows and knees. Look back, and if you're comfortable, straighten your arms fully.

5. Hold and Breathe: Hold the pose for 15–30 seconds (depending on your comfort level), breathing deeply and evenly.

6. Come Out of the Pose: To release, gently bend your elbows and knees, and slowly lower your body back down to the mat.

BENEFITS:

1.Strengthens the Spine: Chakrasana helps in improving spinal flexibility and strengthening the back, which can aid in preventing back pain and improving posture.

2. Opens the Chest and Lungs: This pose stretches the chest, lungs, and shoulders, which can improve respiratory function and enhance lung capacity.

3. Improves Flexibility: Chakrasana stretches the entire front body, including the hip flexors, quadriceps, and abdomen, thereby improving overall flexibility.

4. Stimulates the Nervous System: The backbend stimulates the central nervous system, which can boost energy levels and help combat stress and fatigue.

5. Enhances Core Strength : The pose engages the core muscles, improving abdominal strength and stability.

6. Stimulates the Endocrine System: Chakrasana helps in stimulating the thyroid, pituitary, and adrenal glands, promoting overall hormonal balance.

7. Improves Mental Focus and Clarity: The pose encourages mindfulness, focus, and concentration, which can help improve mental clarity and reduce anxiety.

8. Boosts Mood and Confidence: As a heart-opening pose, it can enhance feelings of emotional well-being, boost mood, and improve self-confidence.