Ardh Chakrasan (Half Wheel Pose)

Procedure 

• Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
• Place your palms and fingers at the back of the waist to support your back.
• All the fingers (including the thumb) will point forward.
• Inhale (Radhey), and simultaneously recline backward slowly and carefully from the lower back, letting your head fall backward.
• Keep the legs locked with a regular forward push at the hips. 
• Attempt to stay for 15-20 seconds in this pose with normal breathing.
• Exhaling (Krishna), comfortably regain the upright position.
• Perform two more times in the same manner.
• Then, lower hands down gradually.
• Lastly, come into Shithil Tadasan and relax.

Awareness

• On the breaths synchronized with the different bodily movements
• On the stretch of the legs, hips, lower back, and neck
• On becoming conscious of the omnipresence of “Radhey Krishna” while breathing in and out

Benefits

• Ardh Chakrasan has several benefits such as removing back pain, relocating the spine, and even activizing the spinal nerves. 
• It improves blood circulation to  the head. 
• It strengthens the neck muscles and shoulders; also shapes the body by widening the chest.

Contraindications

• People who have undergone a recent abdominal surgical operation and those with giddiness should not perform it