How to do Ardha Chakrasana

Ardha Chakrasana is known as the Half Wheel Pose as it is the precursor to practising Chakrasana, the full wheel pose. Though it does not give the impression of half a circle it prepares the body for the practice of Chakrasana. Highly beneficial for toning lower back muscles and increasing their flexibility. The backward stretch helps in cutting flab from the hips and thighs. Today in our 'Yoga & You' Keerthana from Rutland Gate Studio explains to us How to do Standing Chakrasana!

How to:
1, Start by standing on your yoga mat with your legs a foot distance apart.
2. Inhale deeply and lengthen your spine and neck.
3. Place both your hands on your back.
4. Now, carefully, push your pelvis forward and bend backwards.
5. Drop your neck back.
6. Squeeze your butt and stay in that position for a few moments.
7. Now, slowly inhale and come back up as you exhale.
8. Inhale and fold your hands in front of your chest.
9. Bend forwards and after a few moments come back up.
10. Finally, relax.

Why to:
1. Stretches the front upper torso.
2. Tones the arms and shoulder muscles.
3. It gives your lungs and chest a good stretch.
4. It expands the shoulders and the chest.
5. It is known to give relief to some lower back pains.
6. It cures infertility, asthma, and osteoporosis.
7. It also relieves stress and reduces depression, and makes you feel energetic and full of life.

Caution:
Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments. Peptic or duodenal ulcers and hernia patients should avoid this pose. A pregnant woman should also avoid this pose.

Best time:
This asana must be performed only when your stomach and bowels are empty. It is best to have a meal at least four to six hours before your practice so that the food is digested well enough and you are energized for the workout.







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