Stand erect with feet together and hands placed firmly besides thighs. Concentrate on a point right in front.
Place hands on waist, figers in the front and thumbs at the back. Try to bring elbows as close to each other as possible such that chest expands. Inhale and bend backwards as much as possible.
Ardha Chakrasana (half wheel pose)
1. Stand straight with your feet together.
2. Hold your hips with hands placing fingers forwards and thumb backwards.
3. With slow inhalation, bend backwards without bending your knees.
4. Remain in the pose for a while and maintain normal breathing.
5. Exhale and come up.
This is one round. Relax for a few seconds before performing the next round. Practice 5 to 10 rounds.
Note: While holding, maintain normal breathing.
Benefits: Ardha Chakrasana stimulates the abdominal organs and aids in digestion. The pose reduces flab in the waist and thighs. It helps to alleviate upper back pain. When you do Ardha Chakrasana, your lung capacity improves and respiratory disorders are cured. Hence, if you have upper back pain owing to respiratory problems, you need to do Ardha Chakrasana for relief. The pose relieves stress in the neck and shoulders. It tones the lower back muscles and improves flexibility of back. It improves heart function and regulates blood pressure. Ardha Chakrasana stimulates ovaries and fallopian tubes and hence addresses menstrual disorders. It aids in curing uterus problems. The pose is good for spondylitis.
Practice note: Do not bend your knees while bending backwards.