Lie down on your back. Bring your heels near your thighs by bending your legs at the knees. Keep a little distance between your feet. Now bring each of your hands by the sides of each shoulder. Place them in such a way that the palms should rest on the ground and the direction of the fingers should be towards your feet. First raise your hips and wais ( and take Chakrasana your knees a little forward. Put pressure on your hands and feet, and lift your back, neck and head also. Try to reduce the distance between your hands and feet by bringing them closer to each other. Your neck would hang at the back and your shoulders would be raised. In this way, your body will get the shape of a chakra or wheel. To take full advantage of this asana, lessen the distance between your hands and feet as much as possible. Concentrate on Manipur Chakra.
The word ' Chakra' in Sanskrit means ' wheel'. While doing this asana, the performer resembles a wheel.
1. Lie on your back and bend the knees.
2. Bring the palms to the sides of the shoulders.
3. Bend the spine as much as possible by bringing the hands nearer the feet
4. Raise your neck and shoulders off the floor and do a reverse. Then roll over onto your knees.
5. Balance yourself so that you don't fall on one side.