ARDHACHAKRASANA

Ardhachakrasana 1 (half wheel pose)

Posture

Pre Position
Supine Position, Tadagasana 
Use

PositionTake supine position, attain Tadagasana posture then join both the legs & knees, lift your waist and make straight line of your spinal column as shown in fig. Try to remain in this position without disturbing the posture, relax all muscles and continue normal breathing. While releasing slowly lower the waist to touch the ground, legs to original position.

Releasing

Duration
Internal Effects
Precaution

Ardhachakrasana 2

Posture

Pre Position
Supine Position, Tadagasana, Ardhachakrasana 1.
Use

PositionTake supine position, attain Ardhachakrasana 1 posture then straighten left leg in knee and try to remain in this position without disturbing the posture, relax all muscles and continue normal breathing. While releasing slowly bring the left leg back to normal, lower the waist to touch the ground. Repeat this with right leg stretched. While releasing slowly bring the right leg back to normal position.

Releasing

Duration
Internal Effects
Precaution

Ardha Chakrasana (half wheel pose)
	Ardha - Half; Chakra - Wheel It is known as the Half Wheel Pose as it is the precursor to practicing Chakrasana, the full wheel pose. Though it does not give the impression of half a circle it prepares the body for the practice of Chakrasana.
	Taking the asana position 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. 4. Either stay in that pose or continue by shifting the weight to the right side and straightening the left leg. The knees will remain together. 5. If the body is comfortable raise the right foot so that all the weight is on the toes of the right foot. Stretch the toes of the left foot away from the body.
	The asana position 1. The position of the whole body should be maintained steadily and comfortable as there is a smaller base for one to balance in the pose. However, if you cannot balance properly in the pose, you can place the soles of your right foot on the ground for better support of the whole body.   2. A straight line is maintained, from the leg to the shoulder. The toe of the lifted leg is pointing to the front to maintain that straight line. 3. The raising of the hand and holding of the opposite elbows is call swastika bandha. 4. The hips should not be lifted too high up, as this would cause a deep arch on the spine and it is not recommended to do so in the preparatory pose. 5. Breathe normally while in the pose, so that all muscles are relaxed. This is one pose where most people would tense up immediately after going into it or while doing it and this would place strain on the body. Facial muscles are also relaxed in this posture. Strain might be there at first for beginners; however, it is necessary to try and minimized the strain in the body.
	Releasing the asana position 1. Lower the right foot back to the floor. 2. Bend the left leg and place the foot on the floor next to the right foot. 3. Lower the hips back to the floor. 4. Bring the arms back down to the sides. 5. Straighten the legs.
	Anatomical focus 1. The whole spinal column 2. Toning of the buttock 3. Strengthening of the hip and pelvic region 4. Strengthening of the core region 5. Stretching on the front part of the legs all the way to the toes 6. Toning of the thigh as tailbone is tucked to maintain the straight line
	Awareness 1. Keep the breath slow and rhythmic. 2. Tuck the tailbone in to maintain the straight line from the shoulder and all the way to the toes. 3. Remain relax, steady and comfortable in the pose. People often start to tense up the whole body while in the pose, so try to relax the whole body with the slow and rhythmic breath.
	Do's 1. Keep the raised leg straight; parallel to the opposite knee. 2. Try to keep a straight line from the shoulders to the toes of the raised leg. 3. Place the heel of the other leg flat on the ground for better support, and for maintaining steadiness and comfort in the pose. 4. Relax the facial muscles and arms.
	Dont's 1. Let the hips fall. 2. Raise the leg too far, separating away from the other knee. 3. Come into the full position unless the body is comfortable. 4. Arch the back in this position by lifting the hips too high up.
	Benefits 1. The muscles of the pelvic and hip region tones and strengthens due to the pressure that comes from tucking in of the tailbone. The organs in the pelvic region are also tone and strengthen at the same time with the work of slow and rhythmic breathing. Thereby, Massaging and stretching the colon and abdominal organs and thus improving digestion.   2. Strengthens the buttock, calf, thigh and lower back muscles. 3. Reduces back pain (especially holding the pose in stage three) and is useful for lumbar spondylitis. 4. It also strengthens the muscles around the spinal region. 5. Tones the female reproductive organs and can be useful for menstrual disorders and after childbirth. 6. Increase the awareness of the spinal movement, especially the lower back.
	Therapeutic application 1. Help to relieve lower back pain. 2. Lumbar spondylitis. 3. Menstrual disorders
	Precautions & contra-indications 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.
	Duration Build up to 30 seconds to gain benefits and after some practice, time can be increased up to 3 minutes.
	Variations & tips 1. For some people it is better to begin with lifting only the hips. The benefits of the pose will also be achieved; therefore, it is best to work on maintaining stability and comfort in the pose. 2. Once that is enough strength in the pelvic and hip, one can lift up the leg but keeping the foot of the other leg on the floor. This is great pose to work on having awareness and respect for the body.
	Sequence 1. Ideal pose to practice before or after a forward and backward bend.
	Preparatory poses 1. The initial stage could be done by placing both feet on the ground.
	Follow-up poses 1. Chakrasana - Wheel Pose
	Ancient texts None of the ancient texts mention this asana however it is in practice through traditional master-disciple coaching (guru shishya parampara).