Ardha Chakrasana (Half Wheel Pose)


Step 1: Stand straight in Tadasana with legs together or a foot apart as per your comfort; feet and knee should be parallel to each other and face the front.

Step 2: Place your palms on your lower back; fingers may point downward or upward as per your comfort.

Step 3: Hold your body tall; press the palms firmly against your lower back; inhale and while inhaling, contract your hips, push them into your pelvis; contract your lower abdomen to your spine and raise it up; simultaneously raise your ribs and chest up; also stretch your neck and chin up and gradually stretch and drop your head at the back so that the chin is facing the ceiling; you are looking at your forehead; the whole abdominal region and chest are protruding forward forming a deep arch at the back; however, lower back is firm and rigid and free from any kind of pressure; your feet should be firm and legs stretched; knee caps and thighs are lifted up; maintain the holding for half a minute with normal breathing; exhale and gradually return back to normal position without any jerk. Repeat for 3-5 times.

Note: Hold your lower back rigid; use your contracted hips and lower abdomen during the whole process.


  • Gives a very good stretch and massage to your lower back; improves blood circulation in that area; improves breathing capacity


  • All the movements should take place in a controlled manner with proper breathing; avoid any jerk at any time as that may increase back pain.