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Ardha Chakrasana – Half Wheel Pose

Ardha Chakrasana, also known as Half Wheel Pose or Standing Backbend, is a yoga asana that stretches the front of the body, opens the chest and shoulders, and strengthens the back muscles. Here are the steps to perform Ardha Chakrasana:

  • Begin by standing with your feet hip-width apart and your hands on your hips.
  • Inhale deeply and lift your chest up towards the ceiling.
  • Exhale and gently arch your back, tilting your head back and looking up towards the ceiling.
  • Place your hands on your lower back, with your fingers pointing downwards.
  • Keep your elbows close together and gently push your hips forward, opening your chest and shoulders.
  • Hold the pose for 30-60 seconds, or longer if you feel comfortable.
  • To come out of the pose, inhale and slowly lift your torso back up to a standing position.
  • Exhale and release your hands back to your hips.


  • If you have neck problems, keep your head in a neutral position, looking straight ahead instead of tilting it back.
  • If you have low back pain, make sure to engage your abdominal muscles and avoid over-arching your back.
  • If you have shoulder injuries, you can keep your hands on your hips instead of placing them on your lower back.

Note: Ardha Chakrasana can be a challenging pose, especially if you have tight shoulders or a stiff spine. It is important to approach the pose with caution and to listen to your body. As with any yoga pose, if you have any medical conditions, it is important to consult with a qualified yoga teacher or healthcare professional before attempting this pose.