4.

This posture is the standard meditative posture and is important to line up the
energetic channels within the body to help the flow of prana.
5. This posture gives room for improving the flexibility of the waist and the lower region
of the body.
Contradictions
1. Individuals suffering from backache shouldn’t stay in this position for more than 5
mins.
2. Someone with severe arthritis would find it difficult to sit on the floor as there would
be too much pressure at the knees. In such cases, this posture can be avoided or
modifications tried.
3. Sukhasana should be avoided by individuals who have undergone knee replacement
surgery, or are suffering from problems related to the spine or spinal disc problems.
They should take the advice of their doctors before doing this asana.
4. Someone who suffers from sciatica should avoid Sukhasana as the sciatic nerve can
get pinched.
5. This posture is practised with the eyes closed and for longer periods, hence those
suffering from severe migraine or have anxiety issues may find it difficult to remain in
this posture with eyes closed.
CHAKRASANA
Hips lifted
Chest lifted

Gaze between hands

Knees bent

Press into mat to lift body

Feet apart
Fingers spread and pressing down

The name Chakrasana comes from the Sanskrit words Chakra or wheel, and asana or
posture. Chakrasana is an advance level posture and performed in supine position. This
Asana is also known as Urdhva Dhanurasana. This unusual pose and movement of the body
brings the energy of the body at ease and builds immense self-confidence. Body parts
involved in this asana are arms, shoulders, chest, lower back, legs, feet and neck. This Asana
requires specific strength to divide the weight of the body between the feet and hands
equally and is acquired with practice. Ustrasana (Camel pose), Matsyasana (Fish pose),

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Paryankasana (couch pose) and Setu Bandhasana (bridge pose) are preparatory poses for
Chakarasana.
Procedure
1. Lie down on your back with feet stretched and arms besides you. Bring the body in
rhythm with the breath and relax. Take a few breaths and focus on the lower back
ensuring the entire spine is close to the floor. Follow deep inhalation and slow
exhalation.
2. With another deep inhalation bend the knees and place the feet close to your hip.
Exhale completely and continue to breathe deeply. Placing the palms inside out at the
shoulder level with fingers pointing towards the shoulders and wrists outside. With a
deep yet slow inhalation, push the palms and feet downwards towards the floor and
raise the lower body upwards and then the middle and upper body upwards aiming for
the sky or roof.
3. Exhale completely in this posture. Here the body will be at ease balancing on the feet
and the palms which are firm and rooted on the floor while the rest of the body
remains in the air. Bring the neck between the shoulders and let it fall gracefully. Bring
the breath under control and ensure the body is kept light.
4. The knees and elbows are to be kept straight and strong. Ensure not to bring the
ankles and the wrists at a position which may cause pull in the ligaments. The comfort
of the legs and the arms gives the support for the back as it is raised up.
5. In this posture the lower back may begin to cause discomfort initially. Focus your mind
on deep breathing and loosen the body. Then with exhalation rise higher by rooting
the feet and the palms firmly on the floor.
6. With continuous breathing, work on the alignment of the body and its comfort. Try
and bring the pelvic area deeper upwards, making it close to being parallel to the floor.
7. While releasing the posture, inhale and while you exhale loosen the upper back, neck
and shoulders and bring first the head towards the floor and then the shoulders. Rest
the shoulders and then the upper back, middle back and lower back in sequence and
then release the arms and place them close to you. Bring the entire body down to the
floor and remain with the knees bent ensuring the lower back is close to the floor.
Control the breathing as it could be fast and erratic. The slow inhalation will bring this
under control.
8. After relaxing in this position, stretch the legs and arms out completely in Savasana
and relax the body before taking the body into the pose the second time. The more
one practices this pose the more the body moves freely in Chakrasana.

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Relaxing asanas Supta Baddha Konasana (Reclining Bound Angle Pose), ArdhaHalasana
(Half Plough Pose) Viprit- Karani (Legs Up the Wall Pose), Savasana (Corpse Pose) are the
asanas advised to relax the muscle after performing chakarasana.
Advance posture - Eka Pada UrdhvaDhanurasana (One Legged Wheel Pose), DwiPada
Viparita Dandasana (Two legged Inverted Staff Pose) are advance level postures of
chakarasana.
Benefits
1. The entire body gets stretched with this asana, specially the muscles of shoulders,
arms, wrists, legs, chest, entire spine and the muscles around the neck, facial muscles,
abdominal muscles and thighs.
2. As the abdominal muscles are stretched, the abdominal organs like the kidneys, liver
and pancreas are toned. The chest is stretched giving scope for the heart to function
well and get the blood circulation going. The lungs too are stretched. The Thyroid and
Pituitary glands are stimulated as the neck and head get the fresh flow of blood in this
pose. The reproductive organs are strengthened, improving the balancing of the
hormones.
3. The digestive system improves and indigestion is cured as a result of this asana.
4. Chronic headaches and shoulder pains caused by unhealthy lifestyle are cured.
5. Irritation in the calf muscles with uneasy cramps during menstrual times is healed.
6. Chakrasana helps in relieving asthma, back pain, migraine, stress and anxiety.
Contraindications
Chakrasana should not be practised by those who are suffering from
1. a back injury as any form of jerk to the back may not be advisable.
2. Heart problems
3. either High Blood Pressure or Low Blood Pressure
4. Glaucoma or Pressure in Eyes, or has undergone a cataract surgery
5. cervical injury
6. hernia

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 MATSYASANA

Chest up

Cross legs

Look up

Crown on floor

The Sanskrit word Matsya means fish and asana, meaning posture. According to the ancient
Yogic texts, Matsyasana can restore spinal strength and overall body balance, consequently
leading to a better physical and emotional outlook. Matsyasana stimulates your spine,
cervical muscles, thorax, rib cage, and the lungs, thus relieving your fatigue almost instantly.
Matsyasana is also known as Fish Pose and Balancing Lotus Pose. Lower back, middle back,
core (Abs), chest and neck are the body parts involved in this asana. Setu Bandhasana
(Bridge pose), Pawanmuktasana could be performed as preparatory asanas for matsyasana.
Procedure
1. Begin Matsyasana by lying down in Savasana (Corpse Pose). Stretch arms and legs out,
relax the body and take a few deep breaths.
2. Place your palms under your hips in a way that the palms are facing the ground. Now,
bring the elbows closer to each other, placing them close to your waist.
3. Cross your legs so that your feet cross each other at your middle, and your thighs and
knees are placed flat on the floor.
4. Breathe in and lift your chest up in a way that your head is also lifted, and your crown
touches the floor.
5. Make sure the weight of your body is on your elbows and not on your head. As your
chest is lifted, lightly pressurize your shoulder blades.
6. Hold the position only until you are comfortable. Breathe normally.
7. To release from Matsyasana gently raise the head up, lowering the chest and head to
the floor and bring the hands back along the sides of the body.
8. Ensure the head is at complete rest and the lower spine is close to the floor. Relax in
Savasana and take few breaths. When ready, go back into the pose again and hold it
for longer time and take the pose deeper with every exhalation.
9. Savasana is considered a relaxing pose after practicing Matsyasana.

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