The House of Balance
Simple Chakravakasana Sequence
Our Mission
Contact Us


Sequence Instructions

  1. Sit comfortably, with spine straight, but not rigid or slouching. Meet your body where it is at and use these suggestions for modifications that work with YOUR BODY TODAY.

    If you are feeling different next time you do this, adjust how you are sitting until you find comfort.

    Let go of all the things around you......

  1. Modifications for seated breathing, above:

Sit Indian-style (with a cushion under your sit bones for comfort, if you'd prefer);

Sit straight-legged with back up against a wall (with a cushion under your sit bones for comfort, if you'd prefer);

Sit on a supportive chair (no recliners, choose something solid like wood, hard plastic, or metal).

Lie on your back with your legs bent, knees up, feet flat on the floor with some space between them so that your knees can rest together if necessary. Let your hands rest along side of your body.

  1. Close your eyes. Take several deep breaths. Inhale through your nose, exhale through your mouth out loud. Do this for about a minute. Feel the stress and world around you just slip away. 
  2. Begin to focus your attention inward; focusing on the movement of your breath. 
  3. Begin to equalize the length of your inhales and exhales. If counting helps, count each second or use a metronome. Try to bring each inhale to at least 3-4 seconds, and each exhale to the same length of at least 3-4 seconds.
  4. Once you feel that your breath is deep and stable, open your eyes and take one more deep inhale and exhale. Let your focus stay drawn inward; let distractions just pass by you with no attachment.

Photograph of instructor in Sunbird, also called "Chakravakasana" in Sanskrit.

  1. Move a folded towel or blanket onto the center of your yoga mat for padding under your knees. 
  2. Place your knees on the padding, about hip bones' width apart; coming to all fours, place your palms on the mat, about shoulders' width apart. Your hands should be directly under your shoulders and knees directly under your hips.
  3. Inhale fully, feeling your rib cage expand outward from your torso.

Photograph of instructor in Child's Pose, also called "Balasana" in Sanskrit.

  1. A split second after you have begun your exhale, begin bringing your sit bones as close to your heels as comfortably possible, and your forearms and elbows to the ground. Let your forehead rest on the mat as you complete your exhale, feeling your body melt for a moment. You should feel your spine, neck and low back getting a gentle stretch.
  1. You have now completed one set of this sequence. The first pose, on all fours, is called Chakravakasana or Sunbird. The second pose, folded down to your elbows and heels, is called Balasana or Child's Pose.
  2. Each time you move in and out of a pose, let your breath move you. Feel your inhale or exhale begin just a split second before you begin moving in or out of the pose.


* Disclaimer
Yoga requires your complete attention. You are responsible for your own practice and knowing what is right for your body, breath and mind in the present moment. It is recommended that you practice with the guidance of a teacher you trust before trying more challenging postures on your own.  You will not reach enlightened any quicker by achieving the most pretzel-like pose you can find, and especially not if you injure yourself in the process!  For some, stillness is the most difficult pose.  Follow the guides inside of you.  Thank you for respecting your current limits and treating your body as the temple it is.

Copyright 2006 Rebecca Robbins