Cakravakasana ( Cakravaka Bird )

Cakravakasana:

Steps:

1. Sit in Vajrasana. 

2. Inhale stand on your knees and raise your hands above your head. Upper body straight. 

3. Exhaling bend forward and place your palms on the floor. Look down.

4. On inhaling, come on your knees, palms on the floor, elbows straight, look straight, simultaneously raise your left leg up and your right leg on the floor toes pointing outside. knees straight. Back slightly arched.

Coming out of Asana: 

Exhaling, go back to Balasana ( Vajrasana forward bend ) 

Inhale and repeat on the right side. 

Exhaling, go back to Balasana ( Vajrasana forward bend )

Inhale, stand on your knees with hands stretched above your head

Exhale and sit back in Vajrasana

Classification:

     -  Back Arch

     -  Asymmetrical

     -  Kneeling

     -  Lateral

     -  Dynamic / Static

Focus:

     -  Back / Spine

     -  Neck

     -  Shoulders

     

Modifications:

                                                                                     

Variation1

      -  Without leg raise

      -  Pillow / Blanket under your knees

      -  Pillow / Blanket under your ankles

Benefits:

     -  Spine flexibility

     -  Relieves lower, middle, upper back pain

     -  promotes healthy digestion

     -  Improves abdominal strength

Variation2