Ardha means half and chakra means wheel. Ardhachakrasana (the half wheel posture) is a standing asana, this asana is also known as half-moon pose. In this posture the body takes the shape of half-wheel therefore it is called Ardhachakrasana.

Technique of Ardhachakrasana

  • Stand straight on the ground or mat with both the feet together.
  • Keep both the hands on the hips.
  • Now inhale and support the lower back area with both the palms.
  • Bend both the elbows.
  • Now start bending backward while exhaling.
  • After bending, try to maintain the posture with normal breathing and try not to lose the body balance.
  • Hold it there in the mentioned position for 10 to 30 seconds.
  • Now inhale and slowly return to the normal position.
  • Now repeat this procedure for about 3 to 5 times.

Benefits of Ardhachakrasana

  • It helps to make the spine more flexible.
  • Ardhachakrasana strengthens the spinal nerves.
  • It helps to strengthen the spinal muscles.
  • It reduces the belly fat.
  • It also helps to tone up the muscles of the abdomen.
  • It helps to maintain and balance body weight.
  • Everyday practice of this asana helps to improve flexibility.
  • It is a very good exercise for those who play sports.
  • It helps to stimulate the pancreas.
  • Regular practice of this asana helps to control and balance the sugar level in the body by stirring the pancreas to secrete a good amount of insulin in blood.
  • It helps to control high-blood sugar.
  • It improves the breathing capacity of the lungs.
  • It improves the quality of the respiratory system and helps it to function properly.
  • Ardhachakrasana helps in curing cervical-spondylosis.
  • It tones up the arms, thighs, waist, lower back, shoulder and calf muscles.
  • Neck pain, shoulder pain and back pain can easily be cured with regular practice of this asana.
  • Stomach related problems can easily be cured if one practices this asana regularly and properly.
  • It improves the immunity of the intestines.
  • Digestive system stays on track with regular practice of this asana.
  • It reduces the chances of injury as it is a very good stretching exercise.
  • It helps to controls metabolism.
  • It reduces sluggishness and helps the body to energize, and it results in the enhancement of efficiency of various systems.
  • It helps to cure menstruation related problems.
  • It is a very good asana for females as it cure problems related to the lower back.
  • It regulates the blood pressure.
  • Regular practice of this asana keeps the heart healthy.
  • It helps to supply proper oxygen to all the body parts and makes sure that the body parts are functioning properly.

Precautions while doing Ardhachakrasana

  • People who have undergone any major surgery/surgeries should avoid doing this asana for at least 9 to 12 months after it and if they want to start this after the mentioned period of time, they should discuss it with their doctor.
  • During pregnancy, women should do this asana as lightly and carefully as possible and only after they have consulted the doctor.
  • People who have problems in their spine, hip area should avoid doing this asana.
  • People who have pain in the back should do this asana carefully and with precautions.
  • People who are suffering with Ulcer, Hernia and Vertigo should avoid doing this asana.
  • People who are suffering with Hypertension should either avoid doing this asana or if they want to do it then they should do it with precautions.

Visit popular yoga institute websites Morarji Desai National Institute of Yoga MDNIY and Patanjali Yogpeeth.