01/6​Practising Yoga

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Ardha Chakrasana, also known as the Half Wheel Pose, is a yoga asana that offers a plethora of benefits for your upper body and overall well-being. It is a powerful yoga pose that can transform your upper body's strength and flexibility while promoting emotional well-being. When practised mindfully and with the right technique, it can be a valuable addition to your fitness routine.

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02/6​What is Ardha Chakrasana?

​What is Ardha Chakrasana?
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Ardha Chakrasana is a yoga pose that combines deep backbending with an intense upper body stretch. It resembles a half wheel, hence which explains the name of the yoga pose. It is an intermediate-level asana that requires flexibility and strength in the upper body, spine, and shoulders.

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03/6​How to do Ardha Chakrasana?

​How to do Ardha Chakrasana?
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Start the yoga pose by standing with your feet hip-width apart, maintaining a straight posture. Raise your arms above your head, with your palms facing each other. As you inhale, gently arch your upper back, extending your spine backward. Bend at your waist and continue to reach backward, creating a semi-circle shape with your body. Place your hands on your lower back for support, fingers pointing downward. Maintain the arch in your back and hold the pose for a few breaths. Exhale and slowly return to an upright position.

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04/6​Benefits of Ardha Chakrasana

​Benefits of Ardha Chakrasana
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Benefits of Ardha Chakrasana
This yoga pose has various benefits. It stretches and opens up the chest, shoulders, and upper back, increasing flexibility in these areas. This pose strengthens the muscles of the upper body, including the arms, shoulders, and back. Practising Ardha Chakrasana can help alleviate stress and anxiety by opening the heart centre and promoting emotional release. The expansion of the chest area in this asana can improve lung capacity and respiratory health. Regular practice of Ardha Chakrasana can help correct poor posture and reduce the risk of upper back pain.

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05/6​Common mistakes to avoid

​Common mistakes to avoid
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While Ardha Chakrasana offers numerous benefits, it's essential to avoid some common mistakes that can have adverse effects. You should avoid excessive arching of the lower back, which can strain the spine. Focus on creating a gradual and even curve. Try to not force your body into the pose. Progress gradually and listen to your body's limits. Ensure that your feet are parallel, and your knees are not locked. Keep your weight evenly distributed on both feet.

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06/6​Who should refrain from performing Ardha Chakrasana?

​Who should refrain from performing Ardha Chakrasana?
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This asana can be a risk for some individuals with certain conditions. If you have a history of severe back injuries or chronic back pain, it's best to avoid this pose. People with uncontrolled high blood pressure should refrain from practising Ardha Chakrasana, as it may cause an increase in blood pressure. Individuals with heart conditions or heart surgery should avoid this asana.

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