The wheel pose, Chakarasana (chakra = wheel), is a powerful back bend which can be practiced after the plough.
- Laid down on the mat, bend your knees and grab your ankles. Feet apart and parallel, width of the pelvis more or less.
- Raise your pelvis upwards.
- Breath deeply.
- From the half-wheel, bring your hands flat next to your ears.
- Push on your hands to lift up your body.
- Straighten your arms and try to keep your feet parallel.
- To go further in the posture, try to move your feet closer to the hands.
- Full yogic breath to intensify the opening of the abdomen and the chest.
- Come down and press the knees against the chest to relax the lower back.
- Strengthen the wrists, arms, shoulders, abdomen, back muscles and thighs.
- Opens the chest and the abdomen.
- Increases the lungs capacity.
- Stimulates digestion.
- Stimulates and balances the thyroid gland, thymus and pituitary gland.
- Free the solar plexus from emotional tensions.
- Avoid this posture in case of back injury.