sandeyeRoutine additives & alterations: The wheel/crab
February 20th 2008 18:04
The wheel of Chakrasana is a pose very similar to the crab which I learned from TV in my childhood, whilst laughing at my innocent mother's futile attempts to struggle into the easy version. I could climb into the pose quickly if not properly, and I could also do the walking about within the pose which is where the name crab differentiates it from the basic wheel position. Currently, I am somewhat less agile than in my single-digit youth. However, I have often managed to temporarily get into the basic position, though I am definitely no longer able to walk about as if a crab!
There are two differing ways of obtaining this position, the easy and the advanced. For beginners, those who are less supple, and those who are older or unsteady, the easy method is recommended. Whereas if you are young, fit, bendy and able, you can establish this asana via the advanced route.
The easy method, which the majority of people utilize, is commenced by lying on your back with legs bent at the knee, feet flat down close to your butt. Your legs should be positioned apart. You then curl your arms backwards either side of your head, so that your elbows point upwards and your hands are bent back from the wrist, palm down and fingers pointing towards your lower body. Try to line up your hands with your feet if possible. As you inhale, push on your hands whilst raising your hips. twist your head so that the top rests upon the floor. Exhale whilst holding this position. You may like to rest a couple of breaths here if you are not too steady. Inhaling again, push up from your hands until your arms are straight, allowing your head to remain comfortable and pushing your hips higher. After the asana, reverse these steps.
The advanced method is started by placing your feet somewhat apart whilst your hands rest on your hips. You then gradually bend backwards, balancing weightfully on the lower legs, and bringing your hips further forward. As you inhale, bring your arms over until they end up behind your head. Then gradually bend back further til they reach the floor behind you. After the asana, push your weight onto your knees and balance from your lower legs, push forwards, and raising your arms, gradually reverse the method for entering the pose.
Once in the starting position, the Wheel asana continues by walking your hands and feet towards each other, if possible. Eventually, you should be able to hold to your heels with your hands, otherwise place your hands beside the heels.
If performing the Crab, as opposed to the Wheel, once in the base asana, gradually walk sideways a few steps in each direction, timing your moves with your breathing. You have to use both your hands and feet to walk in this method. It is a great variation for youngsters, as I myself discovered!
If performing the Eka Pada Chakrasana variation, you place one foot centrally, rather than leaving both feet apart to either side. Stabilizing your tripod, you raise the spare leg whilst inhaling, push up into the higher leg, bringing your lower leg to its toes whilst the higher leg pulls the hips upwards.
A similar exercise, often also called the Wheel, can be performed from a standing stance, as the advanced start. Your legs should be somewhat apart and you climb into the pose by reaching behind you with your hands and walking them down towards your feet from your higher leg. When you feel you can move them down no further, you push your hips forwards and rest a few breaths.
There are two differing ways of obtaining this position, the easy and the advanced. For beginners, those who are less supple, and those who are older or unsteady, the easy method is recommended. Whereas if you are young, fit, bendy and able, you can establish this asana via the advanced route.
The easy method, which the majority of people utilize, is commenced by lying on your back with legs bent at the knee, feet flat down close to your butt. Your legs should be positioned apart. You then curl your arms backwards either side of your head, so that your elbows point upwards and your hands are bent back from the wrist, palm down and fingers pointing towards your lower body. Try to line up your hands with your feet if possible. As you inhale, push on your hands whilst raising your hips. twist your head so that the top rests upon the floor. Exhale whilst holding this position. You may like to rest a couple of breaths here if you are not too steady. Inhaling again, push up from your hands until your arms are straight, allowing your head to remain comfortable and pushing your hips higher. After the asana, reverse these steps.
The advanced method is started by placing your feet somewhat apart whilst your hands rest on your hips. You then gradually bend backwards, balancing weightfully on the lower legs, and bringing your hips further forward. As you inhale, bring your arms over until they end up behind your head. Then gradually bend back further til they reach the floor behind you. After the asana, push your weight onto your knees and balance from your lower legs, push forwards, and raising your arms, gradually reverse the method for entering the pose.
Once in the starting position, the Wheel asana continues by walking your hands and feet towards each other, if possible. Eventually, you should be able to hold to your heels with your hands, otherwise place your hands beside the heels.
If performing the Crab, as opposed to the Wheel, once in the base asana, gradually walk sideways a few steps in each direction, timing your moves with your breathing. You have to use both your hands and feet to walk in this method. It is a great variation for youngsters, as I myself discovered!
If performing the Eka Pada Chakrasana variation, you place one foot centrally, rather than leaving both feet apart to either side. Stabilizing your tripod, you raise the spare leg whilst inhaling, push up into the higher leg, bringing your lower leg to its toes whilst the higher leg pulls the hips upwards.
A similar exercise, often also called the Wheel, can be performed from a standing stance, as the advanced start. Your legs should be somewhat apart and you climb into the pose by reaching behind you with your hands and walking them down towards your feet from your higher leg. When you feel you can move them down no further, you push your hips forwards and rest a few breaths.
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