Ardhchakrasan – Steps -Benefits


Standing Backward Bend Ardha Chakrasana

Ardha= Half; Chakra= Wheel; asana= Pose


  • Stand straight with feet together and arms alongside the body.
  • Balance your weight equally on both feet
  • Breathing in, extend your arms overhead, palms facing each other.
  • Breathing out, gently bend backwards pushing the pelvis forward, keeping the arms in line with the ears, elbows and knees straight, head up, and lifting your chest towards the ceiling.
  • Breathing in, come back up.
  • Breathing out, bring the arms down and relax.


  • Stretches the front upper torso.
  • Tones the arms and shoulder muscles.
  • Back pain relief


  • Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments.
  • Peptic or duodenal ulcers and hernia patients should avoid this pose.
  • Pregnant woman should avoid this pose.


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