How to master Cakrasana (Backward roll) in Ashtanga Yoga

The transitions we undertake between each asana play an important part in our Ashtanga Yoga practice.

The rhythm of movement and breath known as vinyasa generates heat in our bodies, inducing sweat. This, coupled with controlled breathing during asanas, enhances blood circulation in our joints and internal organs. The increased blood flow can alleviate joint pain and improve organ function. 

The transition of jumping back and jumping through between seated asanas provides an opportunity to realign our spine, essential after engaging in forward bends or deep hip flexion and external rotation (think leg behind the head). The vinyasa also helps to strengthen our upper body and core, balancing the flexibility gained in the practice. It’s important that we pay equal attention to this element of our practice.

there are several ways we can transition between asanas, and these can be practised in whichever way is most suited to the individual. Cakrasana is a transition we can try whenever we end an asana lying on our back. It first comes up after Supta Padangusthasana in the primary series.

In this video, I talk through three different ways you can try Cakrasana, as well as a way you can build up to rolling over if you don’t have anyone to help you. Please don’t try this asana if you have a neck injury.

Thanks for watching and let me know in the comments below if you found this video helpful