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Best workout for back muscles : Chakrasana

Chakrasana or Wheel pose is one of the best exercise for back muscles .if you want a strong muscles and relief from back pain then you must try this workout for lifetime. Chakrasana is a popular yoga movement  to increase spine flexibility while strengthening it. The ‘Wheel Pose’ or Chakrasana is a kind of activity where one have to perform  the Upward Facing Bow Pose is a part of Ashtanga Yoga which is a yoga form that increases heart health, works as a stress buster, burns fat and doubles as cardio workout.


How to perform

  1. lie on you flat back
  2. Bend your knees towards upward position  so that your feet are flat on the floor in a parallel position in line now slowly bend  your hips up . Press your feet firmly into the floor.
  3. Place your hands on the floor just above your shoulders with your fingers facing your shoulders.
  4. Bend your knees so that your feet are flat on the floor in a parallel position in line with your sitting bones, about a foot’s distance away from your hips. Press your feet firmly into the floor.
  5. Place your hands behind your shoulders and keeps your fingers tight.
  6. lift your upper body off the mat, resting your semi positioned body in air for at least 2 seconds
  7. Press into your feet and lift your legs, pelvis and abdomen off of the mat, activating your inner thighs.
  8. Push some pressure on your feets and hands to sustain your body in air. This will protect your lower back.
  9. Maintain strength and stability in your arms by continuing to press firmly into the mat. 



    • Strengthens the back muscles
    • Strengthens the arms,chest, legs, spine, and abdomen
    • Stretches the shoulders
    • Stretches the hip flexors and core
    • Strengthens the glutes and thighs
    • Increases flexibility in the spine

Chakrasana targets almost all the muscles of your body and can be a heavy-duty workout if not practiced. Here are a few pointers to keep in mind if you don’t practise yoga regularly.

1. Skip out on this asana if you have a high BP condition.
2. If you suffer from wrist problems or shoulder problems we recommend avoiding this one as it puts quite a bit of pressure on your wrist.
3. If you’re recovering from broken bones, torn ligaments, slip disc, neck injury or any physical ailment avoid this yoga pose.


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