This asana has come through tradition. The body takes the shape of the top half of a wheel and hence it is called Chakrasana.(Chakra means wheel).
There are two ways this can be done. We shall first see the simpler version.
Steps for Practice 1:
 1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Engage the thighs, buttocks and mula bandha.
2. Place the palms underneath the shoulders with the fingers pointed towards the head and the elbows shoulder width apart.
3. Inhale and press into the palms and straighten the arms to lift the shoulders and head off the floor. Keep the legs and arms as straight as possible to lift the hips and chest up.
4. Breathe and hold for 2-4 breaths.
5. To release, exhale and slowly bend the elbows to lower the head, neck and then shoulders to the floor. Bend the knees to slowly roll the spine and hips back to the floor.
Benefits
1. It minimizes the stiffness of spine and connected nerves are made strong.
2. The side muscles are also made strong.
Precautions
1. People with recent or chronic injury to the legs, arms, hips, shoulders or back should not perform this asana,
2. Those with unmedicated high blood pressure, or with detached retinas should also avoid this asana.
Chakrasana in the traditional method
Steps for Practice
1. Stand erect with legs together, toes together, hands by the side of the thighs, gaze in front.
2. Now raise both hands from in front towards the sky. Palms facing in front.
3. Keeping full weight of your body on ankles and thighs, bend backwards till you touch the ground with your hands.
4. After maintaining it or some time, slowly return to the original position.
5. Abdomen will be towards sky and the whole body will take the form of a bow.
Benefits
1. This strengthens the abdominal muscles and digestive system is regularized.
2. Biceps and calf muscles are made strong.
3. This Asana removes pain in waist (due to vayu) and spine is made flexible.
Precautions
1. Those suffering from high blood pressure, spondilitis or having been warned against backward bending should not practice it.
2. Same precautions of the simpler method apply here as well.
Beginner`s Tip: While bending backward balance yourself on ankles and thighs, so that you do not fall on your backside.
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