YanvaYoga > Yoga Poses > Half Wheel Pose

Half Wheel Pose - Ardha Chakrasana

Half Wheel Pose - YanvaYoga

Contents

Half Wheel Pose or Ardha Chakrasana (ar-dhah chah-KRAH-sah-nah) is a beginner level standing backbend posture. Ardha chakrasana is formed of three Sanskrit terms where, ‘Ardha” means “half’, “chakra” is “wheel” and “asana” refers to “pose”.

This pose is much easier than Chakrasana, that’s why those who have a stiff back should attempt this first before going on to the more difficult Full Wheel pose.

This yoga posture is good for flexibility of the back and neck. It strengthens the back muscles and tones the organs in the abdomen, improving their functions.

Pose Detail

Step-by-Step Instructions

Step 1
Stand up straight or in a Tadasana position with your feet hip-widths apart.
Step 2
Place your palms on your waist, facing your fingers forward while supporting the waist.
Step 3
Try to bend backwards as far as possible with the support of your waist.
Step 4
Maintain your posture while breathing normally and without losing your balance. This is the position of ardha chakrasana.
Step 5
As you exhale, slowly return to your normal position.
Step 6
Take a moment to relax. Feel the changes in your breathing and the stretched area.
Step 7
Repeat this process for five minutes.
Step 8
You can repeat the pose 3 to 5 times, depending upon your capacity.

Benefits and Contraindications

Benefits

Opens the chest and lungs

Strengthens the back

Stretches the abdominal organs and stimulates digestion

Improves posture

Increases spinal flexibility

Contraindications

Neck, spine, or hip injury

High blood pressure

Pregnancy

Photo poses in different angles

Modifications, Props and Tips

  • To lessen the intensity of the pose, bring your hands to your lower back, supporting yourself with your palms. Make sure that you are lifting out of your chest rather and not crunching in your lower back.
  • To increase the challenge: Bend your head back and continue gently arching your spine into a deeper backbend.

Variations

  • Wheel Pose
  • Half Wheel Pose With Raising Arms
  • Half Wheel Pose In The Supine Pose

Top Preparatory Pose

Top Follow-Up Pose

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.