Follow the following steps in order to complete the Purna Chakrasana or Complete Wheel Pose -
Initially perform Chakrasana.
Do exhale slowly and then move your palms towards the heels.
Do keep the crown of your head just near your hips.
The hands and legs should be very firm and perfectly stretched out.
Do remain in this position for approximately 8 to 10 seconds with even breathing.
Then come back to normal position.
Do relax for some time and repeat again nearly 2 to 4 times in a yoga session.
The anatomical focus of Purna Chakrasana is related to feet, legs, thighs, hips, waists, stomach, back, shoulders, neck and head.
Purna Chakrasana or Complete helps to improve vision power plus corrects eye disorders, It assists to cure throat related problems, chronic headache and tonsils. It perfectly cures different types of disorders related to neck, spine and shoulders. It largely helps in order to make the spinal column become more flexible to a great extent. This particular asana helps in order to correct certain disorder related to the kidney. It is the best exercise for all those suffering from back pain. This posture gives right kind of exercise for the entire back position. It is a good asana for sportspersons.
There are several benefits of Purna Chakrasana or Complete Wheel Pose. Few of them are as follows -
It largely helps to increase stamina and strength of the entire body.
It reduces mental stress and physical strain.
It stretches and strengthens the legs.
It strengthens and stretches the area of thighs.
It perfectly shapes the hips and waists.
It bends the entire back.
It helps to stretch the neck.
It stretches and strengthens the shoulder and its surrounding region.
It reduces health problems related kidney.
It helps to improve digestion.
It reduces problems related to constipation.
It improves blood circulation in the body.
It refreshes the nervous system.
It helps to improve the act of balance of the entire body.
It largely helps to improve the figure.
It entirely stretches the front part of the body.
It rightly stretches the upper part of the abdomen muscles.
It increases the efficiency of the abdomen region through some pressure on the internal organs of the abdomen.
It strengthens the calves.
It strengthens the leg muscles.
It is a best asana or posture for all those who spend long working hours in desk top job position.
It opens the chest and its surrounding region.
It calms the mind and brain.
It rightly stretches the chest plus the front portion of the ankles.
It helps to fight Fatigue.
It largely enhances digestive system
It gives good appetite.
It increases the energy levels of the body for the personal and professional life.
It support of the shoulders just beneath the heart.
It strengthens the core with a large extent.
It strengthens your triceps, back and wrists.
It really assists to keep you much open to new kind of possibilities.
It stretches the front of the shoulders.
It strengthens and stretches the legs, arms and wrists.
It perfectly stretches the front ankles, chest and shoulders.
It effectively tones the whole body.
It strengthens the core body stamina.
All those who are suffering from serious types of spinal column ailments like lumbar and cervical spondylities should totally avoid indulging in this particular asana. On the other hand, all those who feel their spinal flexibility is much less then they can wholeheartedly indulge in Fish Pose or Matsyasana immediately after performing Chakrasana. It is one of the difficult asana or posture that should be indulged with extra care with a lot of perfection to a great extend.
The beginners who wish to indulge in Purna Chakrasana should perform this asana in the personal supervision of your yoga instructor or experienced partner. It is to be noted that in self indulgence, there are lot of chance of harming yourself. There is a certain amount of risk involved in the indulgence of this particular asana. Daily or regular practice can make the practitioners perfect in this posture.
The variation in Purna Chakrasana can be brough through Eka Padasana or One-Legged Pose that is by keeping one leg is lifted straight up into the sky. It can also be performed through Eka Hastaasana or One-Handed Pose that is by keeping one arm is slightly raised off the floor and placed on the knee or thigh.
Regular and advanced practitioners can perfectly move into Wheel Pose through "dropping back" from Mountain Pose or Tadasana or by firmly standing with the back to a wall and then slow and steadily reaching arms overhead plus carefully walking hands down the same wall toward the ground. On the other hand, advanced practitioners may attempt through other backbend posture like Dwi Pada Viparita Dandasana. The props that can be used in this asana are a wall, stool or chair.
It is mandatory to have partner while indulging in Purna Chakrasana. You can take the help of the partner in order to catch while you are loosing the balance and about to fall on the ground. A partner is the best judge to observe whether you are performing the given steps of this particular asana correctly. A partner can easily bring changes in the practitioners by encouraging them when things are performed in the right manner.
The preparatory poses of Purna Chakrasana are the various types of basic Back bend asana series.
The follow up poses of Purna Chakrasana is Matyasana or Fish Pose.
The deepening of pose in Purna Chakrasana or Complete Wheel Pose purely depends on individual's level of flexibility and stamina. Each and every step in the given posture can be stretched to the maximum level.