Half Wheel Pose - Ardha Chakrasana

Half Wheel Pose - YanvaYoga


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.

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


Opens the chest and lungs

Strengthens the back

Stretches the abdominal organs and stimulates digestion

Improves posture

Increases spinal flexibility


Neck, spine, or hip injury

High blood pressure


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.
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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.