Chakrasana (wheel pose) is an advanced asana that should only be attempted after you have increased the flexibility of your front side body through regular asana practice. It is recommended to practice this with a teacher present.

You can enter the posture by building-out from bridge pose. Or, you can lie on your back, bend your knees and bring your heals to touch your buttocks. Grab the right ankle with the right hand and left ankle with the left hand. Inhale the hips up, like in bridge, to enter half-wheel, or Ardha-Chakrasana.

Once you are substantially comfortable in half-wheel, you can place the hands, fingers pointed backwards, under the shoulders. On the inhalation lift the hips and extend the arms. Breathe deeply and comfortably. As you increase flexibility and comfort, you can bring your hands and feet closer together (as seen in the picture).

哈達瑜伽是最常見的瑜伽類型，動作難度由簡至深，非常適合作為學瑜珈的入門款。

練習哈達瑜珈能增進柔軟度、提升平衡感、靈活性和耐力，減低在日常生活里受傷的機率。多元的瑜伽體位搭配柔和的呼吸，使身心獲得舒緩與放鬆，對於釋放壓力也有很好的效果。

適合初學者、及任何程度人士。

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