The name is derived from Sanskrit words ardha which means half, chakra meaning wheel and asana which means pose. The body after completing the posture resembles the shape of a half wheel, hence, the pose is also known as the half-wheel pose. It is an easy variation of chakrasana and preps up your body for the wheel pose. It is one of the standing poses which stretches and tones the body.
Benefits of Ardha Chakrasana
Ardha Chakrasana benefits our body in various ways:
- Stretches the front torso
- Tones arms, legs, and shoulders
- Increases the flexibility and strengthens the back and the neck
- Stimulates the functioning of the abdominal organs, thus, improving their performance
- Improves the posture of our body
- Since the chest is open in this pose, hence, this asana is beneficial for the lungs too
Ardha Chakrasana Steps
Being one of the simplest asanas, it can be done in a few steps:
- Stand straight with both the feet together and the arms at the sides.
- Straightly raise your arms at the sides of your head.
- While exhaling, bend your body and your arms backward. Take the help of your torso and push it forward while bending behind. Your chest should be open and should face the ceiling.
- Remain in this posture as long as comfortable.
- While inhaling, release your back and stand straight.
Exhale and meanwhile, drop your hands at the sides and relax.
The maximum time to hold the pose is a few seconds to a minute. Repeat the set 3-5 times
Word of Caution
Taking care of the following points while doing this asana is essential :
- The arms should in line with the ears and the elbows when the body is bent.
- For those who are unable to stretch backward with open hands can also rest their hands between the lower back and the beginning of the hips. This easy variation will support the pose and ease the backward bending.
- Whichever variation you choose, always make sure that your knees should not bend.
- People suffering from hip, neck, and back issues should not do this pose.
- High blood pressure and hernia patients and those having brain ailments should also refrain from doing this pose
- Pregnant ladies should avoid this pose too.
- If you experience giddiness or vertigo, discontinue this pose immediately.
It could be possible that on some days you will be able to stretch deeply while on some days you will be able to bend backward only to a certain extent. This is completely normal and you shouldn’t worry about it. Always remember that to master any pose, regular practicing is required. It is always recommended that you listen to your body. Whenever you feel discomfort while doing any pose, immediately resume the starting position. Along with yoga, a nutritious diet, stress-free mind, and a regular sleep pattern will help you achieve your fitness goals.
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