Yoga BLOG

Chakarasana: Wing Pose and Wheel Chakarasana (alternatively: Chakrasana), also known as "the wheel," "the bridge," or "the wing pose," is defined by the grounded hands and feet, the inverted head, and the extension of the upper body. The focus is on the back and spine, as well as the shoulders and neck. The arms, legs, respiratory system, and abdominal organs also experience tension and a unique "twist." It should be noted that Chakarasana is not suitable for people with a known heart condition, dizziness, or severe high blood pressure. They should seek an alternative exercise. How to perform the exercise step by step In the starting position, lie on your back with your legs bent. Pull your feet towards your backside; you can also grasp both ankles with your hands to relax. In the next step, bring your hands behind your shoulders and twist them so that your fingers touch your shoulders or are pointing towards them. Your elbows are pointed and pointing towards the ceiling. Your legs lift up, you stand on your tiptoes and raise your buttocks so that your knees point forward like a spear. Then you lift your chest and place your head on the floor. Your hands are now parallel to your head, directly next to them, and your gaze is horizontal to the floor. You also lift your buttocks, so your knees are no longer at such an acute angle as before. You can also stand completely on your feet. Your body now forms a kind of bridge or takes on the shape of a half circle. The position you're in during Chakarasana will be your final pose, provided your arm muscles aren't too strong. However, if you're more experienced in yoga or feel your fitness is good, you can extend your arms almost completely for additional tension, while keeping your elbows slightly bent. This ensures that you maintain sufficient tension in your arms and avoids the risk of them suddenly bending in an unhealthy way under the strain. You can extend your legs as far as possible, lifting your bottom more and more. The bridge you formed is still a bridge, but it's much steeper on both sides. You've now reached the final position in Chakarasana. You can now hold this position for at least three to six breaths before slowly and carefully coming out of the pose. Please be careful not to come out too quickly to avoid tension. Chakarasana: additional variation As an additional variation, you could press your legs together from the basic position while keeping them straight . This stretches your back even further and adds tension to the exercise. You can also pull your hands up to your heels, essentially creating a complete circle with your body. This variation of Chakarasana should only be performed if you have already successfully mastered the basic position and are looking for further variations. What positive effects can Chakarasana trigger? The entire body is stretched, including the spine, legs, and arms. Chakarasana may stimulate the activity of individual organs in the abdomen or deepen your breathing. It's also possible that Chakarasana will further boost and strengthen your circulation. Stretching the abdominal region may improve your digestion. Chakarasana is also thought to have a positive effect on people with poor posture. Image © fizkes / 123rf.com

Setu-Bandhasana, the Yoga Bridge Setu-Bandhasana, the bridge pose, is a counterpart to Shoulderstand and Plough Pose . It is an effective foundational pose in the popular Yoga Vidya series. The bridge pose is followed by the Wheel Pose (Chakrasana) or the Fish Pose (Matsyasana) . In the following guide, you'll learn how to perform this yoga exercise correctly, what to keep in mind, its benefits, and who it's suitable for, or who should avoid. How does the Setu-Bandhasana Bridge work? To perform this yoga pose, lie on your back and raise your legs. Place your feet hip-distance apart. Your knees and ankles should be in a straight line. Place your arms lengthwise, palms facing down. Inhale and slowly lift your back. You can support your back with your palms. Gently roll your shoulders. Touch your chin with your chest, but do not move it. Tighten your buttocks, and rest your body weight on your shoulders, arms, and feet. Breathe calmly throughout the pose and hold for about two minutes. Exhale to end Setu Bandhasana Bridge. What are the effects of the Setu-Bandhasana Bridge? Physical Benefits of Setu-Bandhasana Setu Bandhasana Bridge can release tension in the lumbar spine and neck, as well as strengthen the wrists, legs, and buttocks. The exercise has an invigorating effect, especially for a tired back. The thighs are strengthened. The muscles are strengthened and stretched. The same applies to the chest, neck, and spine. The latter remains or becomes flexible and revitalized. The entire front of the body is intensely stretched, and the back of the body is strengthened. The exercise also contributes to the normalization of thyroid function, which can prevent or alleviate symptoms. Furthermore, it promotes the expansion of the abdominal organs, thus positively affecting digestion. This yoga pose opens the lungs, which can also improve breathing. It is also beneficial for asthma, high blood pressure, and osteoporosis. In the bridge pose, the abdomen is higher than the heart, which improves the return of blood to the heart. The abdominal organs can also regenerate. This yoga pose is also helpful during menstruation and for menopausal symptoms. Mental, energetic and spiritual benefits of Setu-Bandhasana This yoga pose calms the brain, can reduce anxiety, and contributes to stress reduction and alleviates depression. The bridge is considered a rejuvenating exercise. Spiritually, the practice helps achieve wholeness. Who is the Setu-Bandhasana Bridge not suitable for? When performing Setu Bandhasana Bridge, contraindications should be strictly observed. Anyone suffering from neck, thyroid, or lower back problems should only perform this yoga pose after consulting a doctor, alternative practitioner, or yoga instructor. People with severe lower back pain should not perform the bridge pose from shoulder stand, but rather from a supine position. Inversion poses should also be avoided in cases of eye disorders, retinal detachment, high blood pressure, or serious heart conditions. Conclusion These were the best tips for the Setu Bandhasana Bridge. Whether you're suffering from tension, back pain, or lack of mobility, this yoga exercise will help you feel stronger and more flexible. This isn't just beneficial for professionals who sit for several hours a day, or who carry heavy loads or generally perform physically demanding tasks. The exercise helps maintain correct posture and thus avoid various ailments. Image © fizkes / 123rf.com