Ardha Chakrasana Half Wheel Pose How to Do? Benefits. Today we will practice Ardh Chakrasana. While doing this asana, the position of your body comes in a circular like half chakra or half lunar, hence it is called half Chakrasana.
Ardha Chakrasana Steps, Benefits, Precautions
Steps of Ardha Chakrasana
Step 1 For the practice of the Ardh Chakrasana, one will stand upright in his place.
Step 2 And give a distance of three to five fingers in both legs.
Step 3 And hold the wrist of the left hand with the right hand or the wrist of the right hand with the left hand, behind the back.
Step 4 It can also be practiced in another way to keep the palms above the waist. So either of these methods is practiced. As you like.
Step 5 In this way, we will keep the hands behind the back. And now, while breathing slowly, you will tilt the body back from the chest part above the abdomen.
Step 6 Keep in mind that while breathing, you will go backward and when you come back, you will come back exhaling.
Step 7 In the middle of the time, while keeping the body stable in the posture, the speed of breath will continue to move normally.
Step 8 So while doing this asana, the back and neck will be straight and the knees will be straight, and slowly breathe from the top of the stomach will take the body backward.
Step 9 This way we will practice this posture.
Step 10 So while practicing this asana, go back slowly while breathing. will keep the body stable. Then will come back slowly, exhaling.
Step 11 Initially, Practice this asana for 10 to 15 seconds.
The daily practice of this asana can be increase from 15 to 20 seconds after about a week.
After a week, the time will be gradually increased from 20 to 25 seconds and then from 25 to 30 seconds in this sequence.
Initially, doing this asana can cause dizziness. There is no need to worry about it. It’s natural.
Tips for Beginners
- When starting the practice, there will be difficulty in breathing through the nose in the first few days of the beginning, then as long as you keep the bent backward, you can breathe through the mouth for a few days after the beginning.
- So this rule is only for those who are just starting the practice. After a few days take a breath from the nasal and leave it out of nasal.
Benefits of This Asana
1. By practicing this asana, the entire stretch of the body is produced on the front of the body, stomach, lungs, chest, throat, and above the shoulders.
2. As a result, the muscles of the stomach, lungs, throat, and shoulders become strong.
3. This practice is particularly beneficial for the lungs.
4. With the practice of this, there is a full expansion of the lungs and chest, which gives benefit in the practice of pranayama.
5. Doing this Ardha Chakrasana for back pain is also beneficial and regulates blood pressure is also beneficial.
6. When stabilizing the body in the posture, the blood circulation towards the brain increases. As a result, this asana is a very beneficial and important practice for our hair, eyes, brain, and other parts above the neck.
- As a precaution, keep in mind that if there is any serious disease related to the back and stomach, if there is any serious disease related to the heart and in the event of dizziness, do not practice this asana.
- A person who is suffering from hip and spine problem avoid this asana.
- Ulcer and hernia patients should not do this asana.