In practicing this asana, the spine is twisted in such a way that the body forms a semicircular shape, hence this asana is called ‘Chakrasana’. It resembles a rainbow.
Lie flat on the back. Draw the legs in till the heels are close to the hips and the soles touch the ground. The gap between the legs should be of four to six inches. Bend the arms at the elbows and place them on the ground on either side of the head.
Raise the body from the waist to the hind part of the head as shown in the figures 2 and 3 breathe in the normal way. Tilt the head backwards as far as possible. Keep the hands straight. Keep the body steady. Do not shift either the arms or the legs from their positions. Raise the back as far as it allows it to do. (See figure 4). Remain in this position for about a minute. Then inhale and lower the body to the ground and bring it to the original position. Then breathe normally.
(1) Through this asana, an aspirant can make his spine quite elastic. Elasticity of the spine preserves youth for a very long time.
(2) This asana is an adjunct to Sarvangasana. When a long turn of Sarvangasana gives one a cramped neck or pain in the shoulders, a turn of Chakrasana helps to remove it. The reason is that the twist is on the backside.
(3)This asana has all the benefits of Dhanurasana, Shalabhasana and bhujangasana.