Ardha chakrasana is an intermediate asana that can help prepare the body and mind for deeper backbends and heart-opening postures such as chakrasana (installation of the wheel). The name is derived from the Sanskrit Ardha, which means “half”, chakra, which means “wheel”, and asana, which means “pose”.
In English, Ardh chakra asana is known as a half wheel pose.
Because it reverses the typical pattern of slouching forward and rounding the shoulders, Ardha Chakrasana is a useful position for reducing stress and improving posture. This is because the posture rounds the shoulders. It helps relieve stress in the neck and shoulders by rubbing certain areas.
Benefits of Ardha Chakrasana
Ardha Chakrasana, also known as Half Wheel Pose, brings physical benefits that prepare the body and mind for deeper backbends. Ardha Chakrasana:
- Stimulation of the pancreas and reduction of blood sugar
- Improves lung capacity
- Reduces stomach and belly fat
- Allows greater flexibility of the spine and back muscles – According to a researchincluding comparable backbends in a yoga regimen greatly improved the spinal flexibility of the participants, all of whom were over 50.
- Arms, thighs, waist and shoulders are toned.
- Relief from back, shoulder and neck pain
- Treats respiratory problems
- Stimulates the abdominal organs
- Heart Health Benefits
- Maintains blood pressure by stretching the stomach, intestines and abdomen
- Is useful for treating menstrual irregularities.
Ardha chakrasana steps
- Raise your chest and cross your fingers.
- Raise your hands and rotate them above your shoulders.
- Slowly bend your upper body with your hands as far as you can.
- Hold this position for a few seconds to a minute, depending on your ability.
- To exit the pose, slowly return to a standing position with your hands at your sides.
- There is an Ardha Chakrasana variation in which the hands are placed behind the hips and a back bend is attempted.
Who should not do Ardha chakrasana?
- Pregnant women should consult their doctor before doing this asana.
- People with a serious spine or hip condition or injury should avoid this asana.
- People with hernias or ulcers should avoid doing this asana.
- People with high blood pressure should also avoid this asana.
Contraindications Ardha chakrasana
Yoga instructors should be aware of the limitations of Half Moon Pose for certain physical conditions when performing it.
Injury and surgery
It is recommended that a person who has problems with the arms, shoulders, rib cage, spine, hamstrings, ankles, feet, or hip joints avoid this position. A person who has recently had abdominal, hip, ankle, or knee replacement surgery should also avoid this practice. Students who have suffered a neck injury should not turn their head to face the top hand, but should instead look straight ahead.
Physical strength and weak body
A person who has low blood pressure, dizziness, nausea, a history of heart problems, weak musculature, or weak bone and joint structure should avoid this pose. Students who have tailbone, lower back, hip, knee or ankle pain should do this slowly and bring it to the attention of the yoga instructor.
Inadequate body and respiratory awareness
Half Moon Pose is a balancing pose that requires awareness and focus to balance the body. Also, when you look up, your breathing is disturbed. Additionally, without proper knowledge of the body-breath connection, the practice can cause discomfort and disruption of energy levels. Therefore, yoga instructors should encourage their students to pay attention to their breath. Otherwise, students should not be introduced to the practice until they are fully prepared. However, the assistance of a block or chair should be appreciated.
Pregnant women should avoid half-moon pose. People who currently suffer from headaches, insomnia, or diarrhea should avoid this pose. Seniors can train against a wall or with the help of a chair or a block to go slowly and better. During menstruation, women with dysmenorrhea and menorrhagia can perform this asana while leaning against the wall.
To do Chakrasana correctly, you need to have a lot of strength and find the right breathing pattern for it. Your heart may have to work harder and pump blood faster to accommodate the extra strain this extra strain places on it. For this reason, those who suffer from high blood pressure or any other heart condition should avoid the posture known as chakrasana.
1. What disease is cured by Ardha Chakrasana?
Ardha Chakrasana yoga is beneficial in the treatment of respiratory diseases and diabetes.
2. What happens if you do Ardha Chakrasana every day?
Ardha Chakrasana tones the shoulders, thighs and waist while stretching the muscles of the belly, stomach and intestine.
3. What is the healthiest yoga pose?
Savasana is one of the healthiest yoga poses.
- Benefits of Ardha Chakrasana, Precautions, Meaning and Facts! – Surya shot Ayurveda
- Małgorzata Grabara1,* and Janusz Szopa, February 2015, Effects of hatha yoga exercises on spinal flexibility in women over 50