Ardha Chakrasana

(Standing Backward Bend)


  • Stand straight with erect spine, foots together and arms beside the body.
  • Take a deep breath and while inhalation move hands overhead.
  • Breathing out with pushing the pelvis forward slowly bend backward and stretch hands as per capacity,
  • Be sure that knee elbow joint is not bending, arms is in line with ears.
  • Keep breathing and maintain position for 30- 60 secs as per capacity.
  • Release and repeat asana for 3-4 times.

Releasing Procedure

  • Breathing out straighten spine, bring arms down and relax.

Contraindications and Cautions

  • Hip or spinal problems
  • Hernia
  • Peptic or duodenal ulcer
  • High blood pressure
  • Pregnancy

Benefits of Ardha Chakrasana (Half Wheel Pose)

  • It strengthens the back and abdominal muscles.
  • It stimulates digestive, excretory and reproductive organs.
  • It tones the abdominal, arms and shoulder muscles gives good shape to the body.
  • It helps to relief from lower back pain, respiratory diseases, menstrual problems.