Things You'll Need:
- Yoga mat or flat, comfortable surface
-
Step 1
Lie flat on the back in corpse pose (Savasana). At the point in which you do this pose, you should have already done a series of stretches to warm up your muscles and improve your flexibility.
-
Step 2
Bend your knees, placing both feet flat on the ground. Lift your hips once or twice to test the comfort and strength of this until you find a comfortable stance. Knees should be slightly more than shoulder-width apart, and toes should be pointing straight ahead.
-
Step 3
Lift arms over the head with fingers pointing away from the body, and place hands flat on the ground, on either side of the head. Hands should be about the same width apart as your feet.
-
Step 4
Using the strength in your arms and legs, push your body up into an arc, supported only by your hands and feet. Your goal should be to create a semi-circle with your body, so push your hips up toward the ceiling, and relax your head down between your arms.
-
Step 5
Once you feel comfortable and stable in this pose, you can modify the intensity of the stretch by lifting a leg or an arm, eventually progressing to lifting the opposite arm and leg simultaneously for a few seconds, then switching to the other arm and leg.
-
Step 6
To come out of Chakrasana, ease back down, hips first, to your yoga mat, without removing hands or feet from the floor until you're safely back on the ground.
Squeeze your knees to your chest and rock back and forth for few seconds before sitting up to resettle the blood that may have rushed to your head.
