ARDHA CHAKRASANA

Method of Practice: Ardha Chakrasana (Half Wheel Pose)

01
Stand upright with the feet a few inches apart, maintaining an erect posture.
02
Place both hands on the lower back, supporting the waist with the fingers resting along the sides of the back. Try to keep the elbows parallel to each other.
03
Inhale deeply and gently move the head backward, feeling a comfortable stretch in the neck.
04
Exhale while slowly bending backward from the waist, keeping the chest lifted and the spine elongated.
05
Hold the posture for 10 seconds, breathing normally throughout.
06
Inhale as you slowly return to the upright position.
07
Relax in the standing position for a few moments.
08
Repeat 5–10 times.

Strengthens the muscles of the lower back and improves spinal flexibility.
Relieves tension and stiffness in the shoulders, neck, and lumbar region.
Expands the chest, improves lung capacity, and enhances respiratory efficiency.
Stretches the muscles of the abdomen, chest, hips, and thighs.
Improves posture by counteracting the effects of prolonged sitting and forward bending.
Stimulates the abdominal organs and promotes better digestion.
Refreshes the body and helps reduce physical and mental fatigue.

Asthma and chronic bronchitis by improving chest expansion and breathing capacity.
Mild to moderate backache and neck stiffness caused by muscular tightness or poor posture.
Reducing excess fat around the abdomen, waist, and thighs when practiced regularly as part of a balanced yoga programme.
Supporting the management of diabetes by stimulating the abdominal organs and improving overall metabolic activity.
Improving digestive function and relieving mild digestive disorders.
Supporting women’s health by helping to regulate certain menstrual irregularities.

Practice this posture only under the guidance of a healthcare professional or qualified yoga therapist if you have:
Uncontrolled or severe hypertension (high blood pressure)
Heart disease
Slipped (herniated) disc or severe spinal disorders
Pregnancy
Important Warning: Discontinue the practice immediately if you experience dizziness, severe back pain, or discomfort during the posture.

Our yoga experts are here to help you practice correctly and safely for maximum benefits.