The Sanskrit word Chakra refers to The Wheel. Chakrasana is also known as Urdhva-Dhanurasana. Urdhva refers to elevated or raised and Dhanur refers to bow. Hence Chakrasana can be described as The Wheel Posture or The raised bow posture.
1. Lying down on the back, the whole body should be kept in a relaxed and straight posture. Breathing should be deep and gentle.
2. Exhale, bend the legs at the knees and bring the feet close to buttocks keeping the soles of the feet flat on the floor.
3. Fold the arms at the elbows and place the palms flat on the floor with the fingers pointing in the backward direction.
4. Inhale and raise the head, back and buttocks gently off the floor, making an arch with the spine. While doing so, the pressure should be exerted on the feet and hands. Hold on in that position for a few seconds.
5. Exhale and return to the normal posture.
This posture strengthens the spinal cord while making it more flexible. It also delays senescence and regulates blood circulation. It provides relief from ankle, knee, shoulder and back pain. In addition, it stimulates the cardiovascular system.