Ardha Chakrasana – Half Wheel Pose.

Ardha Chakrasana or Half Wheel Pose is easier to perform than the full wheel pose or Chakrasana. Those who have a stiff back should attempt this first before going on to the more difficult full wheel pose.

In Sanskrit, Ardha means half, Chakra means wheel and Asana means a pose. This yoga posture is good for flexibility of the back and neck. It strengthens the back muscles and tones the organs in the abdomen, improving their functions.

How to do Ardha Chakrasana (Half Wheel Pose)

1. Stand straight and bring your hands together in a clasped position.
2. Raise and rotate your hands above the shoulders.
3. Slowly bend the upper part of your body along with the hands, as far as you can go.
4. Remain in this position for few seconds to a minute, according to your capacity.
5. To release the pose, bring back slowly to the standing position with hands on your side.
6. There is a variation of Ardha Chakrasana, where the hands are placed behind the hips and then the back bending is attempted.

 Benefits of Ardha Chakrasana (Half Wheel Pose)

1. Ardha Chakrasana strengthens the back and abdominal muscles.
2. It tones the organs in the abdomen including the digestive, excretory and reproductive organs.
3. Ardha Chakrasana gives a good shape to the body. It is good for those who have back problems and postural defects.
4. It opens the chest and strengthens the arms and shoulder muscles.
5. This posture prepares beginners for the more difficult full wheel pose or Chakrasana. 

Contraindcations for Ardha Chakrasana

1. Ardha Chakrasana should not be done by those suffering from any neck, hip or spinal injury.
2. Be cautious while doing this pose if you have vertigo.
3. Those suffering from high blood pressure should avoid this pose.
4. Pregnant women should avoid all poses that put any strain on the fetus.