Free Online Yoga
Welcome to your free online yoga class. Learning yoga poses includes back bends, basic and advanced. This free online yoga website also offers details on Yoga Nidra Meditation, Mantras, and Astrology. Chakrasana -- Wheel Pose Benefits... - gives strength and flexibility to the spine, wrists, and ankles
- opens up front of your body, including the hips
- firms up waistline
- start by lying on your back
- bend your knee's placing your feet on the floor a few inches from your buttocks
- take your arms overhead and place the palms of your hands onto the floor just above the shoulders
- spread your fingers for more support
- inhale, lift your torso off the floor placing the top of your head onto the floor without excessive weight on your head
- lift your toes to activate your leg muscles and protect your knee's
- straighten your arms, lifting your head off the floor and torse toward the sky creating an arch
- keep the legs focused inward and strong
- relax your neck, face, and jaw
- as you breath deeply and steadily, draw energy up your legs into your torso, then down your arms and hands
- hold Chakrasana as long as comfortable. when ready, slowly come down onto the floor
- for a few breathes, bring your knee's to your chest to lengthen out your lower back muscles
- a variation of this free online yoga pose is to extend one leg at a time toward the sky
- a modification for beginners would be to use blocks under the hands or feet
Make sure that you have practiced warm-up yoga poses before attempting Chakrasana.
More Free Online Yoga Poses
Discover variations and modification postures by clicking on the yoga charts below...
Bridge Pose - Setubandhasana
- start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's
- place the arms stretched out on the floor just away from your body
- gently scoop the sacrum or tail-bone to lengthen the lower back
- inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky
- exhale, lengthen the front and the back of your torso
- now, breath deeply, expanding the rib cage and chest
- hold this pose for as long as comfortable
- when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time
As well as free online yoga training, we have it offline as well...
Yoga Training
My name is Karen Sandler. If you're interested in becoming a yoga teacher, I offer an outstanding 200 hour certification course. For teachers, I offer accredited continuing education CEU classes. Click on my photo for details. All courses geared to take you to the next level in your yoga practice, even this free online yoga website.
Standing Forward Bend Pose - Uttanasana
- Start in a standing position, legs together, hands on hips
- keep the toes pointing forward and root your feet deep into the earth
- lengthen your whole body upward through the torso and top of the head
- keep your shoulders back and square
- exhale, bring your arms out to your sides
- activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards
- keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened
- stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary
- relax your neck, head, face, and jaw
- as you inhale, draw the energy up the legs and into your pelvis
- as you exhale, lengthen the spine
- hold the pose for as long as you desire, breathing in and out deeply
Runner Position - Ashwa Sanchalasana
- start in a kneeling position -- Cat Pose, knees and hands on the floor
- bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle
- tighten the right leg muscles to support the knee in this position
- tuck the toes in on the left foot
- sink your pelvis down toward the floor, keeping it square
- for a variation, take your left knee off the floor and straighten the left back leg
- create a line of energy from the head, through the spine to the back heel
- as you inhale, draw energy up through the legs into the pelvis
- exhale, allow the cleansing energy go out of the pelvis toward the floor
- keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute
- repeat for the other side by coming back into Cat Pose.
Warrior / Hero Pose - Virabhadrasana III
- begin in Mountain Pose - Tadasana, arms straight above your head
- step the right leg forward and engage the muscles
- keeping your pelvis stabilized, move your torso forward over the right leg
- allow the left foot to come off the floor and use as a counter-balance
- have your torso parallel to the floor and have a sense of your whole body being supported by the grounded right leg
- keep the pelvis and rib cage level by dropping the left hip down
- relax your face and jaw and lengthen the spine
- hold the pose for as long as is comfortable breathing deep and steady
- when complete, drop the left foot down to the ground and repeat for the other side
Head Stand Pose - Sirshasana
- Start in a kneeling position or Cat Pose, facing a wall if you desire
- interlock your fingers in front of you, on the floor
- spread your arms and elbows out on the floor, creating a stable base
- lift your hips into the air and position the top of your head into the interlocked hands and fingers
- walk your feet toward your head
- contract and engage your abdominal muscles to stabilize your torso
- when ready, gently push your toes away from the floor, raising your legs upward
- keep the back and legs straight, arms and shoulders relaxed
- tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]
- lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips
- allow your shoulders to relax and move away from your ears, and lengthen your neck
- relax your face, head, eyes, and jaw
- with the downward pressure of your foreams against the floor, the pressure on the top of your head is light
- As you inhale, pull energy through your feet, body, and down into your head
- as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor
- hold the pose for as long as you desire, breathing in and out deeply
- when completed, slowly bend at the waist bringing your feet back to the floor
- then, move back into kneeling position
- rest - lie on the floor in Savasana or Corpse Pose for a few minutes.
Yoga Vinyasa's
Yoga Meditation
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Search This Site...
Here are free online yoga poses that you can search on for details. I've also included the Sanskit name... tree - vriksasana
crow - kakasana
dancer - natarajasana
warrior or hero pose - virabhadrasana III
hand to toe - utthita padangusthasana
side arm balance - vasisthasana
shoulder stand - sarvangasana
head stand - sirshasana
hand stand - adho mukha vriksasana
plow - halasana
mountain - tadasana
warrior or hero - virabhadrasana II
warrior or hero - virabhadrasana I
triangle - trikonasana
cat or table pose - marjariasana
sun bird - chakravakasana
staff - dandasana
seated boat - paripurna navasana
downward facing dog - adho mukha svanasana
upward facing plank - purvottanasana
face down moves - navasana vinyasa
leg raises - ab vinyasa
knee to chest - apanasana vinyasa
monkey god - hanumanasana
runners poses - ashwa sanchalasana
thunder bolt - vajrasana or virasana
pigeon - kapotanasana
bridge - setubandhasana
bow pose - Dhanurasana
wheel pose - chakrasana
standing forward bend - uttanasana
camel - ustrasana
seated forward bend - paschimottanasana
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These free online yoga asanas have the reputation for helping in certain disorders and illnesses.
They are never a substitute for medical attention, though they may aid in the correction of some disorders.
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