Ardha Chakrasana is a standing backward bending asana. It is also known as half-moon pose because in the final position it looks like a half-moon.
Ardha Chakrasana is a Sanskrit word that means Half Wheel Pose. It consists of three words Ardha, Chakra, and Asana
Ardha means Half; Chakra means Wheel; Asana means Pose
It is a modern yoga, practiced for reversing the habitual pattern of leaning forward posture of spine and shoulders. Ardha Chakrasana improves flexibility to the spine and back muscles and provides various health benefits.
Health Benefits of Ardha Chakrasana
- Opens up the chest.
- Improves stamina.
- Increases confidence.
- Relaxes respiratory muscles.
- Clears narrowing of the bronchi.
- Opens up airway obstruction.
- Improves lung capacity.
- Tones the arms, shoulder, stomach, and thigh muscles.
- Minimizes the acute episodes.
- Regulates blood pressure.
- Reduces anxiety.
- Stimulates abdominal organs.
- Improves digestion.
- Cures menstrual cycle.
How to do Ardha Chakrasana
- Stand straight with having some distance between your feet and balance your weight equally on both feet.
- Keep arms alongside the body.
- Breathe in, extend your arms overhead, palms facing each other. Exhale
- You can also put your palm at the waist to support the back.
- While inhaling, gently bend backward from the lumbar region and pushing the pelvis forward.
- Bend the neck backward to stretch the neck muscles, keep the arms in line with the ears, elbows, and knees straight.
- This is the final position of Ardha Chakrasana.
- Hold the position for 5 – 8 seconds and breathe normally.
- Come back to the straight position. Relax
- Repeat this cycle for 2 – 3 rounds. Take 5 to 10 seconds rest between each round. Add 10 seconds every 2 weeks.
Breathing Pattern
You should follow below breathing pattern while performing Ardha Chakrasana:
- Inhale when bending backward.
- Exhale while coming up.
- Normal breathing in the final position.
Ardha Chakrasana Contraindications
You should avoid this asana if you have the following problems:
- Suffering from hernia or ulcer.
- Headache or migraine problem.
- Low/High blood pressure
- Serious neck, hip, or spine problem.
- Diarrhea
- Dizziness
- Insomnia
- Pregnant
Tips for Beginners
- Take experts’ help to learn.
- Practice little but often and gradually increase the duration.
- Warm-up before practicing Ardha Chakrasana.
- Wear a comfortable dress.
- Focus on breathing patterns.
- Take pre-workout snacks 2 or 3 hours before starting this pose.
- Hydrate yourself 1 hour beforehand.
- Track your progress.
- End your session with relaxing poses such as Shavasana.
Also Read:
- Kapalbhati Pranayama: 09 Proven Benefits and How to Do Kapalbhati
- Pawanmuktasana: Steps, Benefits and Precautions
- Makarasana: Benefits, Steps and Precautions
- Anulom Vilom Pranayama : Benefits, Steps and Precautions
- Mudra for Weight Loss: 6 Simple Yoga Hand Mudras
