| The Latest 10 Asanas
No.11 - 2010-11-28
Virabhadrasana - Pose of the Warrior
No.10 - 2006-11-14
Yoga Mudra - Seal of Intent
No.9 - 2006-11-14
Matsyasana - The Fish
No.8 - 2006-11-14
Halasana - The Plough and Sarvangasana - Shoulderstand
No.7 - 2006-11-14
Bhujangasana - The Cobra
No.6 - 2006-11-14
Dhanurasana - The Bow
No.5 - 2006-11-14
Salabhasana - Locust
No.4 - 2006-11-14
Uddiyana Bandha - Stomach Lift
No.3 - 2006-11-14
Chakrasana - The Bridge
No.2 - 2006-11-14
Paschimotanasana - Forward Stretch
Show all Asana's
2006-11-14 - Chakrasana - The Bridge
The spine degenerates with age and as we grow older the body becomes shorter and also lacks vitality which this pose brings back into the body. Supine postures or back bending exercises counteract this process. The spine remains supple and lengthens, the inner organs open and stretch, the brain is energised through being inverted and the mind remains alert and cheerful. The stretch across the solar plexus massages the sympathetic area of our body, the autonomic nervous system, freeing the body of emotional tensions such as fear, sorrow, etc.
It is a strong exercise and should be done with caution.
Chakra means wheel or disc.
1. Lie flat on your back.
2. Bring the knees onto your chest and place your hands around the front of your feet. Draw your feet back beside the buttocks, coming high onto the toes and the balls of the feet.
3. Raise your head and shoulders up to look between your thighs. Resting on the elbows, lift your buttocks and hips and push the knees forward towards the floor.
4. Drop your head back under the body. Place your head onto the floor. Exhaling, raise the front of the body up. Continue to hold the front of the feet, arching your body as high as you can.
5. For the more advanced position, release the arms back behind your head keeping them in line with your shoulders. Place the palms of the hands beside the ears, shoulder distance apart. Inhale and exhaling, raise the trunk of your body and your head and arch the back so that your weight is taken evenly on the palms of your hands and the soles of your feet.
6. Stretch your arms from the shoulders as you push up with the thighs.
7. For a stronger stretch, exhale and pull the thigh muscles higher still by lifting the heels off the floor, extend the chest. Continue to stretch until the abdomen is taut, then lower the heels to the floor. If possible remain in the position for 30 seconds to 1 minute with normal breathing.
8. Exhaling, lower the body to the floor by bending the knees and elbows. Bring the hands back to grip the feet.
9. Arch the body again, lower the buttocks back to the heels, lift the head and shoulders to look forward once again.
10. Lower your back into the mat and bring the knees onto the chest and ease your spine out.
The back becomes very strong. This posture tones the spine by stretching it fully and keeps the body alert and supple. It strengthens the arms, wrists and thighs. Chakrasana can be repeated several times a day. It brings great vitality and energy into the body and a feeling of lightness.
In addition to the physical benefits this pose develops a sense of balance and gives grace and poise.