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Description
This asana is complimentary to padahastasana.
It is therefore usually followed by padahastasana.
Ardha is half and chakra is wheel. The asana
assumes a posture that looks like a half wheel, hence the
name.
Benefits
Physical
- Makes the spine flexible and stimulates it. The whole
spine stretches back and tones the spinal nerves.
- People with dropping shoulders and hunched back are
benefited by this asana.
- Promotes the circulation of blood to the head.
- Useful for asthmatics. This asana activates facial tissues,
nasal passage pharynx, the lungs and the complete upper
respiratory organs. People suffering from, pharyngitis,
tonsillitis, voice disorders or headache will find this
asana beneficial.
- Expands the chest and improves the respiratory capacity.
- Improves digestion.
Mental
Elevates the mood, helps recover from depression.
Pranic
Activates Vishudhi chakra
Techniques
- Stand erect, with legs together, hands along the thighs,
back straight yet relaxed, face at right angles to the floor.
Have a nice smile on your face.
- Inhale and bring the hands up by sliding your palms on
the thighs up to your waist. Support the waist with the
palms, let the thumbs touch each other at the spine.
- Exhale and bend backward from the lumber region (push
your waist forward), roll both the shoulders back and push
the chin backward. Shift your body weight to your heels
without lifting the toes. Pull up the knee caps and exhale
in the same position. Gradually, bend backward.
- Maintain this position for a while, breathing normally.
While retaining the final posture, consciously keep your
face relaxed and maintain smile.
- Come to mid position as you inhale.
- Slide the palms down as you exhale.
Cautions
People suffering from hernia, or those who
have undergone a surgery in the recent past should not practice
this.
Duration
30 seconds to 5 minutes, 1 to 5 times.
Please remember that no practice can be
adequately learned from a book, written instructions. The
guidelines given in the web pages are intended to give you
an introduction to different yogic postures. However, it is
advised to practice the asanas under the guidance of a Guru
or a qualified yoga instructor.
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