EKA PADA CHAKRASANA

STEPS :

1. Lie down flat on your back

• Keep your legs straight and arms relaxed by your sides.

2. Bend your knees

• Bring your feet closer to your buttocks.

• Feet should be hip-width apart and flat on the floor.

3. Place your palms beside your head

• Bend your elbows and place your hands on the floor beside your ears.

• Fingers should point towards your shoulders.

4. Perform Chakrasana (Wheel Pose)

• Inhale deeply.

• Press your palms and feet firmly into the floor.

• Lift your hips, chest, and head off the ground into the full Chakrasana.

5. Shift your weight evenly

• Distribute your body weight between both hands and one foot.

6. Lift one leg upward

• On an inhale, gently lift the right leg straight up towards the ceiling.

• Keep the raised leg strong and active.

• Maintain balance using the grounded foot and both hands.

7. Hold the position

• Breathe normally.

• Hold for 5–10 seconds (or as per your comfort and strength level).

8. Lower the leg

• Exhale slowly and bring the raised leg back down.

9. Repeat on the other side

• Perform the same steps with the left leg raised.

10. Release the pose

• Gently lower your body to the floor.

• Rest in Shavasana (Corpse Pose) for a few breaths.

BENEFITS :

Physical Benefits

1.Strengthens spine and back muscles – Enhances spinal flexibility and supports good posture.

2.Opens chest and lungs – Improves breathing capacity and energises the respiratory system.

3.Stretches hip flexors and quadriceps – Releases stiffness in hips and thighs.

4.Improves balance and coordination – Trains the body to maintain stability with one leg lifted.

5.Strengthens arms, shoulders, and wrists – Builds upper body endurance.

6.Stimulates abdominal organs – Aids digestion and boosts metabolism.

7.Increases blood circulation to the brain – Helps in mental clarity and focus.

Mental & Therapeutic Benefits

1.Boosts energy levels – Acts as a mild inversion to refresh the mind.

2.Relieves stress and mild depression – Encourages a feeling of openness and positivity.

3.Enhances concentration – Improves mind-body awareness.

CLINICAL IMPORTANCE :

1.Spinal Flexibility & Mobility– 

Improves extension of the thoracic and lumbar spine, beneficial in reversing the effects of prolonged sitting and poor posture.

2.Chest Expansion & Lung Capacity – 

Opens the rib cage and diaphragm, enhancing pulmonary ventilation and oxygen intake; supportive in mild restrictive lung conditions.

3.Hip Mobility– 

Increases range of motion in the hip flexors, which can help in postural correction and gait improvement.

4.Neuromuscular Coordination– 

Strengthens the connection between brain and body for better balance, coordination, and proprioception.

5.Endocrine Stimulation – 

Activates the adrenal, thyroid, and pituitary glands, aiding hormonal balance.

6.Cardiovascular Stimulation– 

Enhances circulation to the brain and extremities, potentially reducing sluggishness and mental fatigue.

7.Rehabilitation Aid– 

Can be included (with supervision) in physiotherapy programs for strengthening back, shoulder, and hip muscles after injury recovery.

8.Stress & Mood Regulation– 

Backbends stimulate the sympathetic nervous system initially, then promote parasympathetic rebound, aiding in stress relief.