Lie down on your back. Bring your knees near your thighs by bending your legs at your knees. Keep little distance between your feet. Bring each of your hands by sides of each shoulder. Place them in such a way that the palms should rest on ground and direction of fingers should be towards the feet. First raise your hips and waist and take your knees a little forward. Put pressure on hands and feet, and lift your back, neck and head also. Your neck would hang at the back and your shoulders would be raised. In this way your body will get the shape of chakra or wheel.
This asana makes the spine elastic, relieves backache, strengthens the muscles of shoulders, chest and abdomen. Women get relief from pain during their menstruation period.