Wheel postures

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chakrasana -1


Movee in

lyaing flat on the back ,bend the knees and place the feet flat on the floor with the heels up against the  buttocks and the lower legs vertical .noe bend the elbows,pointing them upwards and place the palms on the floor by the shoulders with the fingers pointing   towards the feet ,exhaling ,raise the pelvis and trunk and place the crown of the head ,and the soles and heels are now on the floor .

Finally ,straighten the arms ,raising the head off the floor ,and  support the arched body on the hands and feet ,hold the pose for ten to teenty seconds,breathing freely and rapidil.you can also go into this pose from a standing position,but this requires great spinal strenght and suppleness .the  front of the body is strongly stretced and spine is strongly arched .the wrists and the ankles are strenthened .the circulation is simulated and many glans and organds benefits.

Chakarasana -2 


You have  to begin in the same manner as described above .left the left foot and stretch out the left leg paralle to the floor.stay in the pose for ten to twenty seconds,breating freely .repeat ,lifting the right leg .

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