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4. Ardha Chakrasana
half wheel pose
In the general form of the asana, the practitioner has hands and feet on the floor, and the abdomen arches up toward the sky. Wheel Pose may be entered from a supine position or through a less rigorous supine backbend, such as Setu Bandha Sarvangasana (Bridge Pose). Some advanced practitioners can move into Wheel Pose by "dropping back" from Tadasana (Mountain Pose), or by standing with the back to a wall, reaching arms overhead and walking hands down the wall toward the floor. Advanced practitioners may also follow wheel with any of its variations (listed below), or with other backbends, such as Dwi Pada Viparita Dandasana, or by pushing back up to stand in Tadasana.
"In this asana, the body is bent towards the back in circular pose, hence it is known as Chakrasana. The body can be bent at the waist forward or backward. While bending forward, the body does not appear in a circular pose. However in backward bends, the body looks like a circular pose. Hence, it is known as Chakrasana.
1. Start in supine position. Bend at the knees and place the feet close to the buttock, about hip-width apart.
2. Lift the arms up and have them place beneath the shoulders, with the fingers pointing to the shoulder.
3. Exhale while inhaling; lift the buttock, waist, lower and middle back off the ground. Exhale.
4. While inhaling, lift the shoulders up by pushing onto the ground with the palms. Lift up the buttock; waist and the whole back until the hands are straight at elbows and legs at the knees. Breathe normally in the final position. "
"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. "
"1. Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments.
2. It is best avoided by those with peptic or duodenal ulcers and hernia..
3. People suffering from the later stages of pregnancy and menstruation should avoid doing this posture. "
"1. Bend the knees and place the feet together near the buttocks.
2. Bring the arms over the head and clasp the elbows.
3. Exhale and inhaling raise the hips from the ground making a straight line from the shoulders to the knees. "

Ardhakati Chakrasana
Laghu Vajrasana
Adhomuka Vrikshasana
Parshva Konasana
Eka Pada Koundinyasana
Pincha Mayurasana
Ardha Chandrasana
Vrischikasana I
Mayurasana II
Hanumana Valikilyasana
Jathara Parivarthanasana

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