Ardha chakrasana , or half-wheel pose is a yoga pose that can help improve flexibility, reduce stress, and strengthen muscles. The intermediate-level yoga asana, combining deep back bends with upper-body stretches, is particularly beneficial for those who spend long hours sitting at work or home. Ardha chakrasana derives its name from Sanskrit, where 'Ardha' means half, 'Chakra' means wheel, and 'asana' means posture. The pose is fundamental to Hatha, Vinyasa, and Ashtanga yoga styles, rooted in ancient Indian traditions.
Benefits of performing Ardha chakrasana

• It's a basic backbend that serves as the starting point for many advanced asanas. Its smooth arc, like a half-wheel, provides a unique combination of strength, flexibility, and balance

• According to a study published in the International Journal of Yoga, regular yoga practice can enhance spinal flexibility. The half-wheel pose specifically targets spinal muscles and ligaments, increasing range of motion and reducing stiffness.

• The pose works to strengthen multiple muscle groups, particularly focusing on the back muscles and erector spinae, which support proper posture.

• The pose also activates the glutes and hamstrings, resulting in stronger legs and a more secure base. The exercise engages abdominal muscles for core stability and involves chest and shoulder muscles when elevating the chest and stretching the arms.

• Research published in the Journal of Education and Health Promotion indicates that regular yoga practice can help manage stress and anxiety. The half-wheel pose combines physical movement with deep breathing, allowing for increased oxygen intake and muscle tension relief.

• The pose may also aid in weight loss by strengthening stomach muscles and boosting metabolism. A study in the journal Preventive Medicine confirms yoga's effectiveness for weight management.

• According to research published in the Journal of Yoga and Physical Therapy, the pose can improve digestion by stretching abdominal organs and enhancing blood flow to the stomach and intestines.

How to perform Ardha chakrasana correctly
To perform ardha chakrasana, begin by standing with feet hip-width apart in a straight posture. Raise arms above the head with palms facing each other, then arch the upper back while inhaling. Bend at the waist, reaching backward to create a semi-circle shape, and place hands on the lower back with fingers pointing downward. Hold the pose for several breaths before slowly returning to an upright position.
Things to remember before performing Ardha chakrasana
The pose carries potential risks for individuals with severe back injuries, chronic back pain, or neck, spinal, or hip injuries. Those experiencing vertigo should exercise caution, and pregnant women should consult healthcare providers before attempting the pose.
Beginners should start by holding the pose for 15-30 seconds, gradually increasing duration as comfort levels improve. Common mistakes to avoid include straining the neck, not engaging core muscles, excessive back arching, and improper breathing.