Ardha Chakrasana (Half Wheel Pose): Procedure & Benefits

From Ardha Chakrasana to Chakrasana Pose. Image supply: Canva

Is it your stiff again or an absence of preparation that’s stopping you from getting into the total bike place?

Whatever the explanation for making an attempt Ardha Chakrasana, a neater variant prepares your physique for the extra superior backbends.

Ardha Chakrasana, or Half Wheel Pose, is a backbend pose for learners. It begins with standing in Tadasana together with your palms in your waist. Then lean again in your lumbar backbone, open your chest and bend your head again.

This asana focuses on stretching the muscle mass of the neck, again, and core. It additionally stimulates the chest and belly areas, leading to energetic advantages.

Ardha Chakrasana which means

Ardha Chakrasana consists of three Sanskrit phrases, the place "Ardha" means "half", "Chakra" is "wheel" and "Asana" refers to "pose". When held on this pose, the physique is half bent and resembles half a wheel, therefore the title.

The bending and stretching within the pose stimulates inside organs such because the lungs, coronary heart, and digestive glands.

Ardha Chakrasana follow handbook

Get into Ardha Chakrasana protecting in thoughts the next factors. If your state of well being doesn’t enable your physique to follow such a pose, then don’t transcend your potential.

Contraindications

  • Do not follow Ardha Chakrasana you probably have hypertension.
  • Hernia sufferers should additionally keep away from this.
  • Skip training this pose whereas pregnant.
  • People with abdomen or duodenal ulcers ought to chorus from this posture.
  • If you have got persistent neck, backbone, or hip issues, keep away from this asana because it makes the situation worse.
  • Do not do that pose in case you are dizzy.

Precautions

Some further tricks to improve the well being advantages of Ardha Chakrasana and stop damage:

  • Try to maintain a minimal distance between your elbows to absorb extra oxygen.
  • Don't bend your knees as you straighten and bend backwards.

Ardha Chakrasana process

  1. Stand upright in Tadasana and separate your ft 2 inches aside.
  2. Put your palms in your waist and assist your again.
  3. Pull your bent elbows again and maintain them parallel to one another.
  4. Inhale and stretch your neck. Let your head fall again.
  5. Exhale and bend your torso again from the lumbar backbone.
  6. Sit again till you’ll be able to breathe usually.
  7. With regular respiratory, maintain the pose for 3-10 breaths.
  8. Inhale and straighten your again again to the beginning place.
  9. Release your palms out of your waist and calm down in Tadasana.

Follow up poses

After stretching your physique intensely and moving into the next poses, calm down:

Variations

Ardha Chakrasana with your hands backImage supply: Canva

  1. Ardha Chakrasana raises his arms – The variant for elevating your arms helps to deepen the backbend motion.
    To do that, stand in Tadasana. Inhale and lift your arms over you. Expand your chest, adopted by the belly muscle mass as you exhale. This flexes the decrease again muscle mass deeply. This variation could be simply achieved by holding palms in opposition to the wall for correct assist.
  2. Ardha Chakrasana within the supine place – Lie in your again together with your knees bent. Raise your arms and place them subsequent to your ears together with your fingers towards your shoulders. Press the palms of the palms on the ground, carry the buttocks, pelvis and again, and produce the crown of the top to the ground.

Therapeutic use

  1. Ardha Chakrasana could be practiced to alleviate pressure within the decrease again or relieve again ache.
  2. This pose could be practiced to remedy neck ache.
  3. People affected by lumbar spondylitis get aid from this asana.
  4. It opens and expands the chest and stimulates the lungs. Therefore, sufferers with respiratory illnesses like bronchial asthma, bronchitis, and so on. profit from this asana.
  5. This posture is helpful for eliminating menstrual irregularities.
  6. Any posture error may also be remedied by this posture.
  7. The inverted place of the top soothes and cleanses the nervous system to alleviate stress, despair, and so on.

Ardha Chakrasana advantages

1. Improves the flexibleness of the backbone

In Ardha Chakrasana, the higher and decrease again are bent backwards. It elongates your entire backbone and will increase its flexibility.

2. Strengthens the shoulders, arms and elbows

This pose includes stretching your shoulders and arms. The elbows are additionally flexed whereas holding the pose. It gently massages the muscle mass round your shoulders and arms, making them stronger.

3. Strengthens the decrease physique

In this place, the semi-curved physique is balanced by the legs firmly on the ground. It additionally stimulates the hips, thighs, knees and strengthens the leg muscle mass.

4. Reduces stomach fats

The backward bend of Ardha Chakrasana stretches the belly muscle mass. It places stress on the belly muscle mass and helps in burning the additional fats across the stomach.

Katichakrasana, just like the half-wheel place, is an effective variant

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