Pronunciation: Ard-hah Chahk-rah-suh-nuh
Meaning: Ardha = Half, Chakra = Wheel, Asana = Pose or Posture
Pose Type: Standing
Level: Basic

Ardha Chakrasana (Half Wheel Pose) is a beginner pose that prepares the body and mind for deeper backbends. This asana has two stages.

In Stage 1, you’ll practice a gentle backbend that prepares you for Surya Namaskar’s second step. Stage 2 builds upon this, helping you progress toward Chakrasana from a standing position. This asana effectively reduces thigh and stomach fat and improves lung capacity. 

Begin with Stage 1, and once you gain enough flexibility in your back, proceed to Stage 2. 

Stage 1

 Instructions – Stage 1

1. Stand straight with your feet hip-width apart and arms resting by your sides.
2. Place your palms on your lower back or waist.
3. Inhale and exhale, gradually bending your upper body backward (bend at your comfort level).
4. Push your stomach forward and keep your knees straight. You can initially bend your knees slightly for comfort.
5. Hold this position with deep, slow breathing for as long as you feel comfortable.
6. Inhale slowly as you come back up, then relax.
7. Repeat this process 2  more times.

 Instructions – Stage 2

1. Stand straight with your feet together or hip-width apart, arms by your sides.
2. Inhale and raise your arms straight up, with palms facing each other or together, thumbs crossed. Exhale as you bend backward (bend at your comfort level).
3. Tilt your head back as far as possible, keeping your arms close to your ears. Keep your arms and legs straight, pushing your upper body back while bringing your hips, thighs, and stomach forward. Do not bend your knees.
4. Hold this position with deep, slow breathing for as long as you feel comfortable.
5. Inhale slowly as you come back up, then relax.
6. Repeat this process 2 more times.

Benefits of Ardha Chakrasana (Half Wheel Pose)

1. Tones the shoulders, thighs, and waist.
2. Increases flexibility in the back muscles and spine.
3. It helps relieve shoulder and neck pain and can assist in managing back or lower back pain.
4. Stimulates the abdominal organs.
5. It helps address menstrual-related issues.
6. Stretches the abdominal, stomach, and intestine muscles.
7. It can help manage high blood sugar levels by stimulating the pancreas.