Ardha Chakrasana: Perform a half-wheel pose and enjoy the benefits

Whether you’re in the office or at home, sitting for a long time can cause stiffness, back discomfort and fatigue. Don’t worry! Including Ardha Chakrasana in your fitness routine may help you improve your flexibility and reduce stress. This yoga pose combines deep backbend and strict upper body stretching. Mid-level asanas are similar to half-wheels, and are therefore called half-wheel poses. This popular yoga asana offers many benefits for both physical and mental well-being.

What is Ardha Chakrasana?

Ardha Chakrasana comes from the Sanskrit word, which means “pose,” meaning “Ardha,” “Half,” “Chakra,” “Wheel,” and “Asana.” “This is a basic backbend that acts as a starting point for many advanced asanas. A smooth arc like a half wheel provides a unique combination of strength, flexibility and balance,” says yoga expert Himalayan Siddha Akshar. Ardha Chakrasana is a core pose for Hatha, Vinyasa and Ashtanga Yoga Styles. Based on ancient Indian yoga traditions. This stance is surprising when it comes to spinal flexibility and overall body mindfulness.

Benefits of Ardha Chakrasana or Half Wheel Pose

Some of the potential benefits of Ardha Chakrasana include:

1. Improve spinal flexibility

A study published in the International Journal of Yoga shows that regularly following yoga in fitness regimens can help improve spinal flexibility. Ardha Chakrasana improves spinal flexibility by gradually extending and arching the back. This action expands the muscles and ligaments of the spine, providing more range of motion. This pose also reduces stiffness and increases joint mobility. Regular practice builds back muscles that support the spine and help improve posture. The half-wheel pose also promotes flexibility and lengthens the spine. This helps maintain spine health, helping to maintain stiffness and avoid injuries.

2. Strengthen the muscles

Did you know that half wheel poses can help strengthen your muscle groups? Yes, it focuses on the back muscles, especially the spine of the erector, which supports and strengthens posture. “This pose also activates glut and hamstrings, providing stronger legs and a safer base,” explains the expert. It also develops the abdominal muscles necessary for core stability and balance. The chest and shoulder muscles are further engaged as the chest is lifted and the arms are extended. Ardha Chakrasana is an excellent exercise for general strength and stability, as it is involved in so many muscles.

3. Don’t let stress at bay

A study published in the promotion of the Journal of Education and Health found that regular yoga practices can help reduce stress and anxiety. Ardha Chakrasana relieves stress by combining body movements with deep breathing. The backbend pose opens the chest and shoulders, allowing for deeper, more relaxed breathing. This increased oxygen uptake relaxes the nervous system and reduces anxiety. Additionally, physical stretching relieves tension in the muscles, especially the back and shoulders. This is a common stress storage location. Focusing on poses and breathing brings your attention from anxiety to the present moment and creates a sense of peace.

4. Helps to lose weight

Looking for an easy and effective pose to flush excess kilo? Performing a half wheel pose is helpful. This helps strengthen the stomach muscles and boost metabolism. Increased metabolism can help you achieve your weight loss goals. Additionally, this pose promotes digestion and allows the body to consume food more efficiently. Stress-reducing Ardha Chakrasana can also help reduce stress-related feeding habits. A study published in the journal Preventive Medicine found that yoga is an easy and effective way to lose weight.

5. Improve digestion

Ardha Chakrasana helps to improve digestion through various processes. Backbend stretches the abdominal organs, including the stomach and intestines, as seen in studies published in Journal of Yoga and Physiotherapy. This enhanced circulation helps food breakdowns and movements through the digestive system. This stance also massages these organs and promotes the proper digestive process.

How to pose for Ardha Chakrasana or half wheel?

Below is a step-by-step guide on how to run Ardha Chakrasana or Half-Wheel Pose.

• Start a yoga pose and stand with your legs stretched hips wide to maintain a straight posture.
• Gently raise your arms above your head with your palms facing you.
• As you inhale, gently arch the upper back and extend the spine back.
• Bend your hips and continue to reach the rear, creating a body and semicircle.
• Place your hands on your hips to support you, and point your fingers down.
• Keep the arch on your back and hold the pose for some breathing.
• Exhale and slowly return to your upright position.

Potential risks of Ardha Chakrasana or half-wheel pose

Below we present the potential risks of poseing half wheels as follows:

• If you are suffering from chronic low back pain or chronic low back pain, it is best to avoid practicing Ardha Chakrasana.
• Anyone with neck, spine or hip injuries should refrain from performing this pose.
• Be careful if you experience dizziness. Rear bending movement in Ardha Chakrasana can cause dizziness.
• Pregnant women should consult with their health care provider before taking this pose, as they can put unnecessary strain on the fetus.

Therefore, it is important to consult a qualified yoga instructor or healthcare professional before starting your half-wheel pose, especially if you have existing health conditions or concerns. We can provide personalized guidance and changes to ensure a safe and effective experience.