Spinning Wheel Pose – Steps, Benefits & Tips (Yoga for Core & Flexibility)
The Spinning Wheel Pose (chakkichalan) is a dynamic yoga movement that mimics the circular motion of a spinning wheel. This energizing asana stretches the spine, tones the abdomen, and strengthens the neck and lower back.
How to Do Spinning Wheel Pose (Step-by-Step Guide)
Starting Position:
Lie flat on your back with your legs extended and arms resting beside your body.
Step 1: Position Your Hands
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Interlock or press the fingers of both hands tightly together.
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Keep your arms fully extended above your head.
Step 2: Begin the Spinning Motion
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Inhale deeply, and as you exhale, raise your arms and upper body in a circular motion towards your feet.
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Try to touch your feet with your joined hands.
Step 3: Complete the Circle
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Inhale and gently return your upper back and arms to the floor, letting the back of your head rest on the ground.
Step 4: Repeat
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Perform 8–10 circular rotations in one direction.
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Then repeat the same movement in the reverse direction.
Tip: Keep your knees flat on the floor at all times. Do not lift or bend them during the movement.
Modified Version (For Beginners)
If full forward and backward movement is difficult, perform the circular arm motion while sitting. This is helpful for beginners or those with back stiffness.
Benefits of Spinning Wheel Pose
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Enhances flexibility of the spine and waist
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Strengthens the neck, shoulders, and core muscles
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Boosts digestion and reduces constipation
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Stimulates nerve function in the legs
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Improves overall body coordination and energy flow
Precautions
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Avoid this pose if you have spinal injuries, vertigo, or severe back pain.
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Perform the pose slowly and under guidance if you’re new to yoga or recovering from illness.
When to Practice
For best results, practice this pose in the morning on an empty stomach, or at least 3–4 hours after a meal.
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
