| This is a fairly difficult posture and can be difficult to | | | | taking a deep breath. After head, lift your back and |
| perform and master. The Sanskrit name for this | | | | buttocks above the floor in a way that your whole |
| posture is 'Chakra asana' which also means wheel | | | | body appears in an arch. While in this position, keep |
| posture. As the name suggests, in this posture our | | | | pressing your hands downwards and raising your |
| body bends in a circular shape like a wheel. It is also | | | | stomach and hips upwards. |
| known as the urdhva-dhanurasana asana in which | | | | 5. Then stay in this position for few seconds, while |
| urdhva means elevated and dhanur means the bow. | | | | taking a deep breath. Then, slowly exhale when holding |
| As a result, this posture is also known as raised bow | | | | the breath becomes uncomfortable. While exhaling, |
| posture because the body bends in the shape of a | | | | slowly bring your body back to the ground. Straighten |
| bow while performing this posture. | | | | your legs and come back to the shava asana. |
| The wheel posture is performed by following these | | | | The wheel posture is a challenging yoga postures and |
| steps- | | | | you may not be able to master it quickly. But you must |
| 1. First, lie down on a mat on the floor. You should be | | | | try to perform it as even an unsuccessful attempt of |
| lying in "shava asana" i.e. flat on your back with your | | | | this posture is very beneficial for the body. You can |
| feet touching and your palms on both sides, close to | | | | start by trying to perform this asana for as long as |
| the body. Your breathing should be deep and constant. | | | | you can. Slowly, your spine will gain enough flexibility |
| 2. Now, take a deep breath and bend your knees | | | | that you will be able to complete the entire posture |
| slowly while exhaling. Bring your both feet close to | | | | expertly. With the increase in your expertise of this |
| buttocks. Take your feet as close as you can to your | | | | posture, its benefits on your body will also increase. |
| buttocks. While doing this, soles of both of your feet | | | | This posture restores the flexibility of spine and also |
| should be firmly on the ground. | | | | strengthens it. It also gives strength to our shoulders, |
| 3. Then, bend both of your arms and put both of your | | | | upper back muscles and arms. This posture gives |
| palms on the mat. The palms should be placed | | | | stimulation to the heart and increases the blood flow. |
| beneath the respective shoulders in a way that your | | | | This posture is believed to strengthen and benefit our |
| fingers point towards your back. | | | | entire body. |
| 4. Now, start raising your head above the ground, while | | | | |