ARDHA CHAKRASANA

Ardha= Half; Chakra= Wheel; asana= Pose 

(Standing Backward Bend)

Technique

• 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.
• Hold. Breathing in, come back up.
• Breathing out, bring the arms down and relax.

Benefits:

• Strengthens the nervous system and improves blood circulation of the body.
• Improves strength and flexibility of spine.
• Useful practice in the treatment of back and neck pain, digestive disorders and asthma.
• Stretches the front upper torso.
• Tones the arms and shoulder muscles.

Cautions:

• 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.