In Sanskrit “Ardh” means “Half”, and “Chakra” means “Wheel”, “asana” meaning pose. The English name of this asana is “Half wheel Pose”.
Position : Standing
Type : Back bending
Spiritual Awareness : Manipur
Physical Awareness : Abdomen, pelvis, chest, shoulders, calves, spine, lungs, thighs, knees, groins.
Dosha Suitability : Kapha and Pita
Introducery Asanas : Uttanasana, Virasana
- Stand erect, feet together, arms at your sides. Distribute weight evenly on both feet.
- Place your hands on lower back to help to hold the posture and prevent lower back pain. With fingers pointing towards each other, thumbs hugging the sides, elbows are as close together as possible.
- With inhale pull your spine upwards away from hips, and on exhale press the hips forward and gently bend the spine backwards, engaging abdominal and back muscles, taking support in your hands. Once in full position gently lower your head to extend back.
- Face is relaxed, eyes are closed, breathing is normal.
- Watch for the tendency for too much of your weight to lean back into your heels. Try to keep about a third of your weight in the balls of your toes with your toes relaxed.
- On inhale, slightly lift your head, and then follow with bringing head, neck and torso back to erect position. Arms at your sides. Eyes remain closed.
- Parivrtta Trikonasan
- Prasarita Padottanasan
Spotlight Effects: Abdomen, pelvis, chest, shoulders, calves, spine, lungs, thighs, knees, groins.
- Relieves stiffness in muscles.
- Strengthens abdomen, ankles, thighs, buttocks and spine.
- Helps to relax the mind.
- Impoves sense of balance and brings more concentration.
- Stretches groins, hamstrings, calves as well as shoulders, chest and spine.
- Regulates abdominal muscles and improves digestion.
- Brings improvements in back pains.
- Helps with anxiety.
- Relieves body pains.
- Helps with osteoporosis.
- Relieves gastritis and indigestion.
- Improves balance.
- Helps in alignment of spine.
- Relieves menstrual pain.
Precautions and Contraindications:
- Low blood pressure
- If you have any neck problems don’t turn your head to look up; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.