Standing Half Wheel Pose (Ardha-chakrasana)

Standing Half Wheel Pose (Ardha-chakrasana)        

                            or  

Standing Backward Bend Pose


A girl is doing Ardha-chakrasana or Standing Half Wheel Pose
Standing Half Wheel Pose


                 Pronunciation -       ardha-chakra-sa-na
                 Meaning –Ardhachakrasana ’ is the Sanskrit word. Ardhachakra means a ‘Half  Wheel’.
                                                                  And asana means 'Posture' or 'Pose'.
                 Difficulty – 5 out of 10.

              This is balancing asana or pose. Poor balance means restless mind or distracted attention.


How to do Standing Half wheel Pose  Or  Ardha-chakrasana?

Steps –

A girl is doing Standing backward bend yoga pose
How to do Ardha-chakrasana


                  1) Stand straight with legs together and hands straight down touch to the side of the thighs.
                              As starting position in Palm tree yoga pose.

                  2) Take couple of deep breath and calm your mind.
                              While breath – in bring your hands straight over the head and touch the palms.
                              You can interlock your fingers, if you want.

                  3) While breath - out slowly start bending backward, as shown in picture above.
                              Stay in this pose or Hold this pose for few seconds.    
                              10 seconds are enough for beginner. 30 seconds to 1 minute are enough for everyone.

                  4) To maintain the balance, focus on fixed point.
                               Gently breathing also helps to maintain the balance.
                               Your breathing must be gentle and at normal depth, while doing this Yoga pose.

                  5) Then slowly come back to the original / starting position.
                               Stand straight with legs together and hands straight down touch to the side of the thighs.

*Beginner Advice - If you are beginner, you may feel heavy, fast or deep breathing at step no. 3, because of  G force (Gravity). It’s normal thing, no need to worry, if you feel this.
Because of Gravity force and your lungs upside-down position your body start feeling heavy.

*Beginner Advice - If you are unable to balance this pose for 10 seconds, then place your feet at shoulder-width apart and then slowly start bending backward.


Note –


        a) Focus on one fix point to maintain the balance.
        b) Do not bend your knees.
        c) Do not try to bend beyond your capacity.
        d) Thumbs of your hands must be interlocked in this Yoga pose.


Benefit –


        a) Standing backward bend pose strengthen respiratory, endocrine and cardio-vascular system.
        b) Regular practice of this yoga pose improves balance and co-ordination of the body.
        c) This Yoga pose, stretches and give benefits to muscles of lower back, chest and stomach etc.
        d) This Yoga pose, helps to remove fatigue and laziness.


Limitation –


        a) Those who have back pain or neck pain also should avoid doing Standing half wheel pose.
        b) Those who have knee-joint pain or ankle-joint pain should avoid doing this Yoga pose.
        c) Avoid this Yoga pose, if you are feeling like qualm or reel.


Variation –


              If you are beginner and unable to do this Yoga pose in extending hand then put your palms on pelvic girdle, just below the waist to support vertebra / spine and then slowly start bending backward as shown in image below -

A girl is showing how to variation of Ardha chakrasana
Variation of Ardh-chakrasana



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