How to Do Half Wheel Pose in Yoga

Two Methods:Reclining methodStanding method

Half wheel pose or Ardha-Chakrasana is a back-bend pose of yoga which is a precursor to the Chakrasana or the Wheel pose. It is an intermediate level pose. It provides a good stretch to the front of the legs all the way up to the toe, strengthens the core, lower back, and the pelvic region.

Method 1
Reclining method

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    Lie on your back with legs straight and arms at your sides. Bend your legs at the knees and place your feet near your buttocks. Make sure your feet are parallel to your shoulders.
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    Exhaling, slowly raise your hips from the floor such that the body makes a straight line from head to knees.
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    If this feels comfortable, then shift your weight on to one leg by shifting the weight on to one leg and straightening the other leg to align with your body.
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    Hold this position for 2 to 3 seconds. Then switch legs.
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    Do not hold your breath while in the pose or asana. Breath as normal.
    • A variation of this pose can be done by bringing your arms over the head and clasping the elbows.
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    To come out of the pose, bend the raised leg at the knees and place is adjacent to the other leg. Slowly lower the hips to touch the floor. Bring the arms to the sides and straighten your legs.

Method 2
Standing method

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    Stand straight with your legs hips-width apart and your arms on the sides.
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    Inhale and bring your hands to rest on your back just above the buttocks.
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    As as you exhale, slowly bend backwards as much as the body allows.
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    Hold the position for a few seconds and breath normally.
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    Exhale and come back to standing position. Repeat the process 3 to 5 times a day.

Tips

  • Lift the hips with your arms on the side. Once in the position, try to bring the hands closer from under the body and clasp the hands. This position is called the Bridge pose. It gives the same benefits as the Half-wheel pose.
  • Do not force yourself. Ease your body to the position.
  • Instead of keeping the feet to the ground, one can also try to stand on the toes. This could give a higher lift.
  • Tuck your tailbone in to maintain a straight line from head to toe.
  • This pose is a preparatory pose for the Wheel pose or Chakrasana. Once comfortable with this pose, one can move on to try the Wheel pose.
  • In the reclining method, you can tuck your shoulder blades further in together to help open the chest and heart.

Warnings

  • It is always advisable to practice yoga under a certified teacher.
  • If you have a medical condition contact the doctor before you practice the pose.
  • Remain relaxed in the position. do not tense up your body.
  • Do not let the hips fall. Also do not arch the back by lifting the hips too high.

Article Info

Categories: Respiratory Health | Yoga