The Wheel Pose (Chakra-asana) Instruction:
1
Stand with the feet together and the arms by your sides (see the tad-asana).
2
Focus the eyes straight ahead on a spot midway between waist and eye level and remain focused there throughout this asana. (standing about five feet from a wall would be helpful).
3
Inhale and extend the arms directly in front, parallel with the floor with thumbs touching.
4
Exhale and raise the right knee bending the leg at a 90 degree angle, pause for a moment then extend the leg straight out in front pointing the toes forward.
5
Pause for a moment then swing the leg backward while bending forward at the waist.
6
Breath slowly through the nostrils and make sure the arms, torso and legs are parallel with the floor.
7
Hold the posture for at least 30 seconds and then return slowly to a standing position.