Ardha Chakrasana
Standing Half-Wheel (Backbend) · అర్ధ చక్రాసనం
Beginner Standing asanas · నిలబడి చేసే ఆసనాలు
⏱ Hold / repeat: 5–10 seconds · 👧 suitable for children (with an adult) · 👵 seniors: choose an easier version
How to do it
- Stand with feet together, hands supporting the lower back, fingers pointing down.
- Breathing in, lift the chest and bend gently backwards from the upper back.
- Keep the knees soft and the neck long.
- Breathe out and come back up slowly.
🌬️ Breathing: Inhale as you bend back, exhale to return.
✅ Benefits
- Opens the chest
- Counter-stretch to forward bending
- Energising
❌ Common mistakes
- Dropping the head back
- Bending only from the lower back
⚠️ Avoid it, or take care, if
- Dizziness, vertigo or high blood pressure
- Lower-back problems
🪑 Easier versions
- Very small backbend
- Look forward, not up
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Standing asanas
Tadasana Urdhva Hastasana Tiryaka Tadasana Katichakrasana Trikonasana Parivrtta Trikonasana Virabhadrasana I Virabhadrasana II Utkatasana Utthita Parsvakonasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
