ArdhaChakrasana(half wheel posture)
Ardha means half and Chakra means wheel. In the final position it looks like a half wheel.
Sthiti: Stand erect in a straight line keeping the heels together and toes a little apart. Expand the chest and drop the shoulders to a relaxed position. Keep the neck straight. Fingers together, facing downwards and palms stretched along the thighs by the sides. Relaxed face.
1. Support the back at the waist by the palms while exhaling.
2. Bend backwards from the lumbar region. Neck bends backwards, stretching the muscles of the neck, Inhale while bending. This is the final position of the asana. Breathe normally.
3. Come back to vertical position, keeping the support at the back at the waist by the palms. Inhale.
4. Release the hands from the support of the waist while exhaling.
Benefits of ArdhaChakrasana :
Tones up the dorsal muscles , calves and lumbo sacral region. Improves blood flow to chest and neck regions , flexibility of the spine is maintained. Being complementary to the Padahastasana, it enhances the benefits of it respiratory organs get relaxed .
Good in treating Astma and low back pain. Relaxes cramps in thighs and calves.
Builds up sense of balance and a feeling of confidence .
Caution: Hypertensives and heart patients should do slowly .Thin , tall and weak practitioners should avoid over-doing . they can spread their feet apart to stabilize.
Mode of bending :
Keep the legs straight and fingers together facing forward.
Mode of breathing :
Breathe in whenever you bend backwards and inhale while coming up . Normal Breathing in the final position