5. CERTIFICATE
This is to certify that the Yoga project on
“Chakrasana” successfully completed
By “ MANISH ARYA” of class 12th ‘A’ in complete
fullfillment of curriculum of Central Board of
Education(cbse) of yoga(841) leading to
Award of AISSCE practical examination 2021-2022
Internal. External. Principal Sir
Examiner examiner
6. ACKNOWLEDGEMENT
I would like to express my special thanks of
gratitude to my teacher Mr. Dinesh Kumar
Kushwaha, who gave me the golden opportunity to
do this wonderful project of “CHAKRASANA”.Who
also helped me in completing my project. I came to
know about so many new things I am really thankful
to them.
Secondly i would also like to thank my parents and
friends who helped me a lot in finalizing this
project within the limited time frame.
8. Wheel Pose — Chakrasana (CHAAH-kraa-SUN-ah) or
Urdhva Dhanurasana — also called as Full-Wheel Pose and
Upward Bow Pose, is a backbending posture that opens up
the chest, tones the thighs, abdomen and arms, and
engages the whole body. As a heart-opening stretch, this
pose helps release sadness and depression. It gets its
name from the Sanskrit words, chakra, meaning wheel,
and asana, meaning posture
9. PROCEDURE
To begin, lie on your back.
Bend your knees so that your feet are flat on
the floor in a parallel position in line with your
sitting bones, about a foot’s distance away
from your hips. Press your feet firmly into the
floor.
Place your hands on the floor just above your
shoulders with your fingers facing your
shoulders.
10. PROCEDURE
Press into your hands and lift your upper body
off the mat, resting the crown of your head
lightly on your mat.
Press into your feet and lift your legs, pelvis
and abdomen off of the mat, activating your
inner thighs.
Push more into your feet, bringing more of
your weight into your palms. This will protect
your lower back.
11. PROCEDURE
Maintain strength and stability in your arms by
continuing to press firmly into the mat.
Let your head hang in a neutral position,
making sure not to strain your neck.
Hold for 5-10 breaths.
To exit the posture, slowly lower your arms
and legs and bring your spine back onto the mat
vertebrae by vertebrae.
12. BENEFITS
Increases energy and heat
Strengthens the arms, legs, spine, and
abdomen
Opens the chest
Stretches the shoulders
Stretches the hip flexors and core
Strengthens the glutes and thighs
Increases flexibility in the spine
