Benefits of Ardha Chakrasana (Half Wheel Pose) and How to Do it by Dr Himani Bisht

Introduction:

Yoga is the art and science of healthy living. Practicing yoga helps to eliminate all forms of pain, resulting in freedom in all aspects of life. It can be a key to a life filled with health and happiness. Yoga poses help connect the rhythm of our breathing to the movement of the body and changes in mind. Of all the yoga poses, ardha chakrasana is one of the standing postures that have multiple benefits, like stretching or strengthening the spinal muscles and improving the balance of the body.¹ Let’s read and find out more about ardha chakrasana. 

What is Ardha Chakrasana?

Ardha chakrasana is also called half wheel pose or ardha urdhva dhanurasana (upward bow pose).¹ 

Ardha chakrasana is a combination of three Sanskrit words, ardha means half, chakra means wheel (ardha chakra means half wheel), and asana means position.¹ We can also perform this pose differently, including ardha chakrasana with raised arms and ardha chakrasana while on the back. In the former pose, we can extend the arms and can take the support of the wall to maintain balance. As a preparatory pose, kati sakti vikasaka (fast forward and backward bending) is done. To practice this, inhale while bending backwards and exhale while bending forward. 

How to Do It?

Ardha chakrasana should be performed empty stomach, early in the morning. The process of ardha chakrasana is as follows: 

• Stand up straight or in a tadasana position on a mat or the ground.² 
• Place your palms on your waist, facing your fingers forward while supporting the waist.² 
• Try to bend backwards as far as possible with the support of your waist.² 
• Maintain your posture while breathing normally and without losing your balance. This is the position of ardha chakrasana.² 
• As you exhale, slowly return to your normal position.² 
• Take a moment to relax. Feel the changes in your breathing and the stretched area.²  
• Repeat this process for five minutes. 
• You can repeat the pose 3 to 5 times, depending upon your capacity.² 

Ardha chakrasana might help in reducing menstrual pain as it increases blood circulation and provides strength to the muscles.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Do You Know?

Some fun read facts about ardha chakrasana are as follows:  

• The half-wheel pose is so named because the body in this position forms the shape of a half-wheel. 
• The chakrasana pose was developed by yoga practitioners with the wheel in mind. The half-wheel posture in yoga is a form of chakrasana. 

Benefits of Ardha Chakrasana

1. Benefits of ardha chakrasana for diabetes  

A study was conducted by Gupta et al., 2020 to determine the effect of a yoga-based exercise program (YBEP) on people with type 2 diabetes mellitus. The study showed that yoga postures such as ardha chakrasana helped improve Hb1AC levels in individuals and maintain blood sugar levels. HbA1c is an indicator that shows blood sugar profile for the previous two or three months. As a result, it may be helpful against diabetes.³ However, more studies may be necessary to determine ardha chakrasana benefits on diabetes. So, you should do this yoga under the guidance of a trainer. 

2. Benefits of ardha chakrasana for chronic low back pain (CLBP) 

Chronic low back pain (CLBP) is due to an imbalance of weak muscles and poor posture. Tekur et al., 2010 studied the effects of yoga, such as ardha chakrasana, in CLBP patients. It showed that yoga therapy, including ardha chakrasana, lowered the intensity of pain and disability. The same study also showed that it enhanced spinal flexibility. As a result, it might be effective in the management of CLBP.⁴ However, you should visit a doctor for better outcomes and to avoid severe problems. In addition, it is better if you do this pose with the guidance of a trainer. 

3. Benefits of ardha chakrasana for obesity 

Obesity is a condition in which unhealthy levels of fat get accumulated in the body. It can increase the risk of various diseases such as diabetes and heart disease. Das et al., 2020 showed that ardha chakrasana and other yoga postures effectively manage obesity. Ardha chakrasana may help burn excess fat by creating pressure on the stomach.⁵ Even so, more research is in need to prove the effects of ardha chakrasana on obesity. Kindly consult the doctor.  

4. Benefits of ardha chakrasana for cancer 

Nelson et al., 2018 demonstrated the efficacy of yoga asanas in managing cervical cancer. According to the results, yoga poses like ardha chakrasana can help cancer patients with symptoms such as fatigue and poor sleep. It also helped lower cancer-related stress.⁶ However, as cancer is a severe condition, kindly consult the doctor for proper treatment. 

5. Benefits of ardha chakrasana for heart disease 

Shukla et al., 2015 carried out 12 weeks of yoga therapy in patients with heart disease. The results showed that yoga therapy, including ardha chakrasana, effectively managed blood pressure and heart rate. It might help reduce the risk of heart diseases such as heart attack and heart failure.⁷ However, do not rely entirely on ardha chakrasana as it might not be able to alleviate heart disease. Kindly consult the doctor for better outcomes. 

6. Benefits of ardha chakrasana for depression 

Depression is a mood disorder in which there is a decrease in the levels of two mood-elevating hormones, serotonin and norepinephrine. Cortisol may play a crucial role in depression as it is a hormone released in response to stress. Cortisol may also lower the function of serotonin.  Yoga, such as ardha chakrasana, might help reduce the cortisol levels in the body. Thus, it might be effective in depression, managing stress and improving mood. It might also be effective in blocking negative thoughts.⁸ Even so, more research is needed to determine the effects of ardha chakrasana on depression. Please consult the doctor for a proper diagnosis and treatment.  

Ardha chakrasana should be avoided if a person has high blood pressure. It should also be avoided by people with ulcers, hernia, or spine injury. It is not recommended for pregnant women as performing it creates pressure on the developing baby.

Dr. Rajeev Singh, BAMS

7. Other benefits of ardha chakrasana: 

Some other benefits of ardha chakrasana are as follows: 

• It may help improve the balance of the body.² 
• It might relax the neck and lower back muscles and reduce stiffness of the spine.^{1, 5} 
• It may be beneficial in cervical spondylosis.¹ 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Risks of Exercise

• If you are suffering from vertigo, kindly consult a doctor for proper diagnosis and treatment.¹ 
• Avoid ardha chakrasana if you have had abdominal disorders, and please consult a doctor.²  
• Avoid the half-wheel yoga pose if you have high blood pressure. Please consult a doctor.¹ 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.  

Conclusion

Ardha chakrasana, or half-wheel pose yoga, is a beginner-level yoga pose. This standing posture yoga has several benefits, such as reducing the risk of heart disease, managing obesity, diabetes, etc. It may also be effective in strengthening and stretching the spinal muscles. However, if you feel pain in any part of the body while doing this pose, please consult the doctor. It is better if you do this pose under the guidance of a trainer. 

Frequently Asked Questions (FAQs)

References:

1. Dr. Basavaraddi I.V. 21 June INTERNATIONAL DAY OF YOGA INTERNATIONAL DAY OF YOGA Common Yoga Protocol. 4^th revised ed. 2019. Chapter 3, Standing Postures; ARDHA CAKRĀSANA (The Half Wheel Posture); p. 17. Available from: https://yoga.ayush.gov.in/public/assets/front/pdf/CYPEnglishLeaflet.pdf 
2. Gupta U, Gupta Y, Jose D, Mani K, Jyotsna VP, Sharma G, Tandon N. Effectiveness of yoga-based exercise program compared to usual care, in improving hba1c in individuals with type 2 diabetes: A randomized control trial. International Journal of Yoga. 2020 Sep;13(3):233. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735507/pdf/IJY-13-233.pdf 

3. Tekur P, Chametcha S, Hongasandra RN, Raghuram N. Effect of yoga on quality of life of CLBP patients: A randomized control study. International journal of yoga. 2010 Jan;3(1):10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2952119/pdf/IJY-3-10.pdf 

4. Das A, Das DK. THERAPEUTIC EFFECT OF YOGA IN MANAGEMENT OF OBESITY. Available from: https://shjtdxxb-e.cn/wp-content/uploads/2020/07/JSJ.U-2317.63-F.pdf 

5. Govardhan HB, Nelson N, Khaleel RM. Development of Comprehensive Yoga Program for Cervical Carcinoma. J Integr Oncol. 2018;7(206):2. Available from: https://www.hilarispublisher.com/open-access/development-of-comprehensive-yoga-program-for-cervical-carcinoma-2329-6771-1000206.pdf 

6. Isha S, Deshpande S, Ganpat TS, Nagendra HR. Yoga module for heart disease. Journal of Mahatma Gandhi Institute of Medical Sciences. 2015 Jul 1;20(2):153. Available from: https://www.researchgate.net/publication/299404821_Yoga_module_for_heart_disease 

7. Dhananjai S, Tiwari S, Dutt K, Kumar R. Reducing psychological distress and obesity through Yoga practice. International journal of yoga. 2013 Jan;6(1):66. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573546/pdf/IJY-6-66.pdf 

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