Ardha = Half, Chakra = Wheel, Asana = Pose/Posture

Ardha Chakrasana is a beginner pose, and it can help to prepare the body and mind for deeper backbends.

There are two stages in Ardha Chakrasana.

The 1st stage of this asana is helpful in getting the surya namaskar 2nd step and Stage 2 is helpful in getting the chakrasana from standing pose. It is an effective asana to reduce thighs and stomach fat and improves your lungs capacity.

Please try Stage 1 and once you find enough flexibility on your back, then go for Stage 2 Chakrasana. 

Steps Stage 1

1. Stand straight, come to the standing sthiti pose(i.e Samasthiti Asana), take  a deep breath 2 times. 
2. Place your palms on the lower back side or on the waist.
3.  Deep Inhale and exhale try to slowly backbend your upper body (do this as per your convenience).
4. Push the stomach forward and knees  straight. During initial practice you can bend your knee a little bit for your convenience.
5. Then, hold this position along with deep and slow breathing as long as you feel comfortable.
6. Inhale slowly and come up and relax
7. Repeat this process 2 more times

Steps Stage 2

1. Inhale, raise your hands straight, palms facing each other or palms together and thumbs crossed then exhale and bend backwards. (Do this as per your convenience).
2. Bring the head as far back as possible and arms closer to the ears. Keep the arms and legs straight, push the upper body back and push the hips, thighs and stomach forward.Don’t bend your knees.
3. Then, hold this position along with deep and slow breathing as long as you feel comfortable. 
4. Inhale slowly and come up and relax. 
5. Repeat this process 2 more times.

Benefits of Ardha Chakrasana (Half Wheel Pose)

1. This asana helps to tone your shoulders, thighs and waist.
2. Ardha Chakrasana makes your back muscles & spine more flexible.
3. This asana helps to relieve shoulder and neck pain and is useful to get rid of back pain or lower back pain problems.
4. This asana helps to stimulate the abdominal organs.
5. Cures menstrual related issues.
6. This asana helps to stretch your abdomen, stomach and intestine muscles.
7. This asana is also helpful to control high blood sugar level and to stimulate the pancreas.