Ardhachakrasana (half wheel)

Procedure

• Bend the knees and place the feet together near the buttocks.
• Bring the arms over the head and clasp the elbows.
• Exhale and inhaling raise the hips from the ground making a straight line from the shoulders to the knees.
• 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.
• 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.

Benefits

• 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.
• Strengthens the buttock, calf, thigh and lower back muscles.
• Reduces back pain (especially holding the pose in stage three) and is useful for lumbar spondylitis.
• It also strengthens the muscles around the spinal region.
• Tones the female reproductive organs and can be useful for menstrual disorders and after childbirth.
• Increase the awareness of the spinal movement, especially the lower back.