Journey towards Chakrasana

Chakrasana , the wheel posture, is a strong backbend which challenges even the most  advanced and fit practitioners. Through years of teaching I have observed that sometimes it is a small detail that holds a person from unfolding fully into chakrasana. Here are some of the of the most common issues that I have noticed:

1) Tight back: the solution is to start with basic and intermediate back bends to build up back strength and flexibility.

2) Short hip flexors: nothing that a few lunges, warriors and pigeons cannot help with.

3) Wrists: limited range of movement in the wrists can make rising up in the posture difficult. Usually bricks against the wall offer help until the practitioner develops the required flexibility and strength.

4) Arm strength: this is an issue experienced mostly by women. Lack of muscle power in the arms means that the elbows splay out to the sides and refuse to lift the torso up. I am afraid that the regular practice of a few chaturangas, planks and downward dogs are the answer for this! A short term solution is to wrap a belt around the upper arms to stop them splaying out to the sides. This trick works 9 out of 10 times. Even better if your hands are elevated by bricks against the wall.

If after all the preparation the posture is still not possible there are lots of ways to get the benefits of this inversion and backbend combo. The bridge posture, for instance,   is a close relative which can deliver many of its benefits.

Benefits

• Strengthens the back, arms, wrists
• Opens the front of the body
• Energises

Contra-indications

• Carpal tunnel syndrome
• Back injury
• High blood pressure