Ardhra Chakrasana (Half Wheel Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Need to Know Prior to Performing Ardhra Chakrasana Asana?

This pose should ideally be practiced on an empty stomach. If the position is performed at a time other than the morning, such as the evening, food should be consumed three to four hours beforehand. Ardhra Chakrasana Asana will not only keep the stomach empty, but it will also supply the strength required to perform the posture. The bowel and bladder must be empty before beginning the asana.

• Yogasana Level – Intermediate 
• Yogasana Style – Backbends, Balancing, Chest-Opening, and Standing Poses
• Yogasana Repetitions – repeat both sides.
• Yogasana Strengthens – the back and abdominal muscles, hence supporting the body in a backbend.
• Yogasana Stretches – Stretches and relaxes the body’s flanks and sides.

Effect of Ardhra Chakrasana on Tri Dosha 

It is beneficial for balancing samana vata and pachaka pitta because the position enhances digestion and liver function and stimulates the solar plexus. As the pose alleviates constipation, it is beneficial for balancing apana vata. The pose is beneficial for the functioning and balance of udana vata and avalambaka kapha because it enhances breathing and elongates the chest.

How To Do Ardhra Chakrasana Yoga Posture/Asana?

1. Positioning for the Asana
2. Start with Tadasana.
3. Stand tall with your legs close together. Keep your back and neck erect. Look ahead.
4. Press the floor with your heels and toes.
5. Keep hands at your sides.
6. Ensure the body’s equilibrium on both legs.
7. Performing Ardha Kati Chakrasana
8. Raise your right hand slowly while breathing.
9. When your hand is horizontally aligned with your torso, rotate your palm so that it faces the ceiling.
10. With a deep breath, raise the right arm gently above the head. Ensure that your right biceps are touching your right ear. Currently, your palm is oriented to the left.
11. Stretch my right arm upwards gradually.
12. Now exhale and slowly bend to the left, achieving a complete stretch. Examine the right palm and fingers. As far as feasible, simultaneously slide the left hand (palm) along the left leg. Ensure you bend laterally rather than forwards or backwards. Stretch fully, but do not bend your right elbow or knees.
13. Spend at least 30 seconds here. Continue to breathe normally.
14. Now inhale and exhale from the arc as you slowly raise your torso and right arm back to the normal position. Feel the pull along a straight line from your waist to your fingers while doing so.
15. Exhale. Slowly lower your right arm perpendicular to the ground and bring your hand alongside the body.
16. Return to your mountain posture.
17. Now repeat the identical movements on the left side by raising the left arm while maintaining the right hand’s position and arching towards the right side.

What Are the Advantages of Ardhra Chakrasana Yoga Pose/Asana?

• Provides excellent lateral bending and spinal stretch. It aids in maintaining the health and flexibility of the spine.
• Increases hip flexibility.
• Stretches the lateral thoracic muscles and boosts their blood supply.
• Reduces abdominal and waist fat accumulation and tones the waist.
• Strengthens the abdominal, hip, and waist muscles.
• Stretches and relaxes the body’s flanks and sides.
• Lengthens the abdominal, thigh, and hip muscles.
• Alleviates back pain and constipation
• Suitable for persons with flat feet.
• Enhances the liver’s functioning.
• Improves breathing by removing lung obstructions.
• Excellent yoga pose to prepare the body for more strenuous poses.
• Beneficial for the arm, shoulder, neck, and middle back muscles. Therefore, this pose can be incorporated into yoga sequences involving these muscles.

What are the contraindications and precautions?

Patients with the following conditions should avoid performing Ardha Kati Chakrasana:

• Knee, hip, and shoulder difficulties
• Fractures of the hips, knees, and shoulders
• Individuals with abdominal and hip injuries

Caution

• In this pose, do not bend forward or backward.

What Is the Science Behind Ardhra Chakrasana?

Ardha Chakrasana stretches the lungs and chest effectively. Thus, oxygen is delivered to the lungs, resulting in regular respiration. This asana strengthens numerous muscles, including those in the abdomen, buttocks, spine, shoulder blades, and glutes.

Ardha Chakrasana stimulates the pituitary and thyroid glands, regulating hormone production. This leads to fortitude. This asana relieves pain in the neck, knees, and back. By eliminating stress and melancholy, Ardha Chakrasana gives you with new vitality.

Advice for Beginners on Ardhra Chakrasana Posture/Asana?

Do’s:-

1. Maintain the lowest distance between your elbows to increase your oxygen intake.
2. You increase your practises gradually.
3. You should practise the asana for the first time under the supervision of a skilled yoga master.

Don’t:-

1. Do not bend your knees when you backbend and stretch.
2. If you feel dizzy, you should not perform this asana.
3. If you experience pressure or discomfort, do not perform this yoga pose.
4. In Ardha Chakrasana, neither bend the waist back excessively nor hold the position for too long.

Advanced pose Alterations

Variations

• Standing Spinal Twist Pose II 
• Standing Spinal Twist Pose I
• Trunk Twisting Pose
• Waist Rotating Pose 

Related Yoga Poses/Asanas –

Reference:-

• https://www-easyayurveda-com.cdn.ampproject.org/v/s/www.easyayurveda.com/2021/01/19/ardha-kati-chakrasana/?amp_gsa=1&amp_js_v=a9&usqp=mq331AQKKAFQArABIIACAw%3D%3D#amp_tf=From%20%251%24s&aoh=16615603785429&referrer=https%3A%2F%2Fwww.google.com&ampshare=https%3A%2F%2Fwww.easyayurveda.com%2F2021%2F01%2F19%2Fardha-kati-chakrasana%2F
• https://yogaholism.com/ardha-chakrasana/