Chakrasana or Urdhava Dhanurasana (Wheel Pose Asana)

This posture is exactly the reverse of Dhanurasana. An arch of the body is formed with the hands and the feet on the floor.

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Steps 

1. Lie down on your back and fold the knees. Take the heels towards the back of the thighs. In other words, the heels should be near to the hips. 
2. Take both the hands on the back side and keep them at the back of the shoulders spreading apart, which will maintain the body balance.
3. While inhaling, raise the hips and chest upwards. Use the wrists and the biceps to lift the head and the quadriceps to lift the legs.
4. Slowly try to bring the hands and legs nearer; in a manner by which the body takes the shape of a wheel. At the same time, turn the head back and look at the floor.
5. Raise the heels off the floor and stand on the mounts of the toes in order to push the spine further in, to contract the buttocks and to stretch the abdominal organs.
6. Stay in the final position between  10 seconds to 60 seconds. In the beginning, the breathing will be rather fast but with practice it will become normal.
7. While leaving the asana, exhale and bend the elbows and the knees, and lower the trunk. First rest the crown of the head on the floor, then the back and the buttocks.
8. Repeat this asana three to five times for greater freedom of movement.

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Benefits

1. It makes the spinal cord flexible and stops aging. It activates the stomach and the intestines.
2. It activates the body, gives energy and increases agility.
3. It is especially beneficial for hip pain, respiratory diseases, headache and eye problems, cervical and spondylitis.
4. It helps to strengthen the bladder and the uterus.
5. It strengthens the muscles of hands and legs.
6. It keeps the reproductive and the urinary organs healthy.
7. Hernia can be prevented by strengthening the abdominal muscles.
8. It also relieves heaviness of the breasts which is felt particularly at the time of menopause.
9. It also reduces the fat around the waist.

Precautions 

It should not be practiced by patients suffering from ulcer, T.B. of the intestine, hernia, liver and spleen enlargement.

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