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.

Meditation Tips for Beginners.

Bedtime Yoga.

Anjaneyasana – Low Lunge Pose.

Anjaneyasana or the Low Lunge Pose energizes the body and strengthens the muscles of the legs, waist, shoulders, and chest. Anajaneya is the name of Hanuman whose valor and exploits are well known in the epic Ramayana. This pose is also called the Half Moon Pose in some schools of yoga.

 

How to do Anjaneyasana (Low Lunge Pose)?

1. Anjaneyasana can be started from various poses but the easiest one is the Adho Mukha Svanasana or the downward facing dog pose. In this pose, you are on the floor supported by your feet and the palms. The hips are raised up straight forming an angle with the hands and legs.
2. Start in Downward Facing Dog Pose. Exhale and take your right foot forwards. Bend lower to make the right knees align with the right foot.
3. The left lower leg including the left knee can be on the floor giving support. At this stage, you will feel a good stretch in the left thighs and groins.
4. Inhale slowly and raise your torso up. At the same time, raise both your hands up above the head. The palms can touch each other in the raised position.
5. Tilt your head slightly backward and look up.
6. Remain in this position for as long as you are comfortable. One can hold the breath in the final position or you can breathe slowly and normally.
7. To release the pose, exhale and bring down the hands to the floor and come back to Adho Mukha Svanasana or the downward facing dog pose.
8. Repeat the same procedure with the left leg forwards.
9. This is one round of Anjaneyasana. You may perform as many rounds as you wish. 

Benefits of Anjaneyasana (Low Lunge Pose)

1. Anjaneyasana gives a good stretch to the hip and the muscles around the hips including the groins.
2. It strengthens the gluteus muscles.
3. It develops a good sense of balance.
4. It expands the chest and shoulders.
5. It tones the organs in the abdomen and improves digestion.
6. Anjaneyasana improves concentration and awareness.
7. It stretches the hamstrings and the quadriceps.

 Contraindications for Anjaneyasana (Low Lunge Pose)

1. Anjaneyasana should not be performed by anyone who is suffering from knee or hip injuries.
2. Those with shoulder problem can practice it by keeping the hands on the thighs.
3. Those with high blood pressure should do this with caution.

Ardha Chandrasana – Half Moon Pose.

Ardha Chandrasana or the Half Moon Pose improves coordination and sense of balance. In Sanskrit, Ardha means half, Chandra means moon and Asana is a pose. Ardha Chandrasana also strengthens the legs and spine.

How to do Ardha Chandrasana (Half Moon Pose)?

1. Stand with legs about 3 feet apart, similar to taking the Trikonasana
2. Raise both hands and bring them parallel to the ground
3. Turn the right feet towards the right making the toes point to the right side.
4. Bend to your right and bring the right hand down next to the right foot. Touch the floor with the fingers for balance.
5. Now bend the right knee till the lower leg is 90 degrees to the thighs.
6. Move further towards your right by dragging the right hand away from the right foot. Let the right palm be on the floor for support. The right leg can be slightly bent at this stage. Simultaneously raise your left leg above the floor. The left hand is pointing to the sky at this stage.
7. Now straighten the right leg and support your entire weight on your right leg as well as the right palm.
8. Make the left leg straight. Let it be parallel to the ground. The left-hand remains point straight upwards towards the sky. Try to make the head, neck, trunk and left leg in a straight line as much as possible.
9. Try to prop yourself further up by balancing on the fingers instead of the flat left palm.
10. Remain in this position for as long as you are comfortable. 30 seconds to a minute is enough for beginners.
11. To release the pose, bend the right leg slightly and simultaneously bring down the left leg to the floor. Straighten the right leg and slide the right hand closer to the right foot. Raise yourself up to the standing position with both hands still stretched out. Turn the right feet back to the normal front-facing position.
12. Repeat the same on the left side.

Benefits of Ardha Chandrasana (Half Moon Pose)

1. Ardha Chandrasana is a good pose to develop balance and coordination.
2. It strengthens the legs, ankle, waist, abdomen, spine, and arms.
3. Ardha Chandrasana can improve digestion as some parts of the abdomen are toned.
4. It can help to release stress.
5. Ardha Chandrasana can relieve menstrual pain.

 Contraindications for Ardha Chandrasana (Half Moon Pose)

Do not do Ardha Chandrasana if you have any ankle, knee, wrist, upper arm, wrist or shoulder injury. Also, those you have had any recent surgeries should avoid this pose. People with blood pressure problems should not do this. Those who suffer from vertigo or dizziness may do Ardha Chandrasana with some caution and guidance.

Ananda Balasana – Happy Baby Pose.

Ananda Balasana or the Happy Baby Pose is a good hip opener and gives relaxation to the mind. In Sanskrit, Ananda means bliss or happiness, Bala means child and Asana means a pose. Ananda Balasana is a beginner’s pose and can be done by any age group.

How to do Ananda Balasana (Happy Baby Pose)?

1. Lie down on your back and fold your knees. Bring the knees to the belly.
2. Take a deep breath and hold your two feet with your two hands from the outside. If you have difficulty doing this, you may use a strap around your feet.
3. Now slowly push your feet against your hands and try to straighten your legs. You should be able to feel the stretch on your arms. During this process, you can exhale slowly with force.  The lower leg should be at right angles to the thighs. In case you are using a strap, you can get the additional length to further straighten the legs.
4. Bring the thighs together and try to make the tailbone touch the floor. Also, the slight stretch and lower your neck towards the floor as if to make the entire spine to lie in a straight line. If you have difficulty in bringing the thighs together, you may also try this with the legs slightly apart in the beginning.
5. Remain in this position for as long as you are comfortable. Usually, half a minute to a minute is sufficient.
6. To release the pose, bend your knees and lower your legs, releasing the tension in the arms. Remove the hands from the feet and place on the floor on the sides. Lower and bring your legs to the floor and rest in Shavasana. 

Benefits of Ananda Balasana (Happy Baby Pose)

1. This pose can help to open your hamstring muscles.
2. Ananda Balasana is a good hip opener.
3. It gives a good stretch to muscles around the hips and the groins.
4. It can correct minor postural defects of the lower spine as the tailbone is pushed down to touch the ground.
5. After the pose is released, it gives a general sense of relaxation to the lower back and also relaxes your mind.

 Contraindications for Ananda Balasana

1. Avoid this pose if you have any injury to the knees or the hips.
2. Pregnant women should not do this asana.

Anahatasana – Heart Melting Pose.

Anahatasana or the heart-melting pose is soothing to the heart. In Sanskrit, Anahata means the heart and Asana means a pose. It is also known as the half-dog pose and opens up the shoulders. It stimulates the heart center or the Anahata chakra.

How to do Anahatasana (Heart Melting Pose)?

1. Start with the kneeling position or Vajrasana, sitting with hands on the thighs.
2. Exhale and bend forward touching the head to the ground. Slide the hands on the floor in front of you. Move the hands above the head with the palms facing downwards and touching the floor. The entire forearm can be in contact with the floor for support.
3. Raise the hips, while slightly arching the back backward. Try to keep the thighs at 90 degrees to the lower leg as much as possible. This will create a nice arch of the spine.
4. Let the forehead touch the ground.
5. The upper chest can rest on the floor if possible but it is not essential. Do not strain. Remain in your comfort zone while performing asanas.
6. Breathe normally and slowly in this final position. Remain in this position for as long as you are comfortable.
7. To release the position, slide the hands back and come to the child’s pose or Balasana by lowering the hips. You can remain in Balasana, which is a good resting pose for few moments. Come back to the kneeling position and take few slow deep breaths.

Benefits of Anahatasana (Heart Melting Pose)

1. Anahatasana expands the chest and gives a soothing effect on the Anahata Anahata chakra is associated with feelings and emotions. It can release some our blocked emotions and we can feel free of the burdens of the heart.
2. It releases the tensions and creates a sense of well-being in the mind.
3. It opens up the chest and is good for respiratory function.
4. It can make the spine flexible and improves posture.
5. Upper back and the lower back gets a gentle stretch.
6. Anahatasana also helps to open up the shoulders.

Contraindications for Anahatasana

1. Those suffering from any neck, shoulder or knee injury should not do Anahatasana.
2. Those who had any of recent surgery on the back, thighs or knees should avoid this asana.
3. If you have severe knee pain, do not do this pose.
4. Practice this pose preferably on an empty stomach as much as possible. Avoid it after a heavy meal.