Benefits of Ardhakati Chakrasana and How to Do it By Dr. Himani Bisht

Introduction:

Yoga, an ancient practice, has been around for over 2500 years. It is a physical and mental practice that is a gateway to better health and well-being. There are many subtypes of yoga, each with its specific benefits. Yoga is a great option for you if you want to improve your flexibility, concentration and balance. Yoga, perceived as alternative medicine, is divided into four main branches: Bhakti yoga, Gyana yoga, Karma yoga and Ashtanga yoga. These branches commonly offer a means by which practitioners can enhance the control and development of the mind and body.¹ 

Yoga often sees the practice of asanas, one of which is Ardhakati chakrasana. Let us look at some exciting features and benefits of Ardhakati chakrasana yoga. 

What is Ardhakati Chakrasana?

Ardhakati chakrasana, is a lateral bend yoga posture in the standing position. As, it involves a lateral bend; this asana is also called “the lateral arc position”. The name “Ardhakati chakrasana” is derived from Sanskrit words, “Ardha” meaning half, “kati” meaning waist, and “chakra” meaning wheel.² 

How To Do It?

Ardhakati chakrasana must be done properly for maximum health benefits. One may perform Ardhakati chakrasana in the following manner: 

• Stand straight with your toes joined together, heels should be slightly apart.  
• Relax both shoulders and place palms near the respective thighs. 
• Next, take a deep breath and raise your right hand sidewise till the shoulder level and continue raising your right arm until it touches the right ear.  
• Exhale and with a deep inhalation, stretch the right side of your body as you bend towards the left. Hold this position for about 30-60 seconds. 
• Now, again take a deep breath and slowly come back to the initial position, bring the right arm back near the thigh and relax. 
• Repeat the same with the other side (left).³ 

While practising Ardhakati chakrasana, your upper body gets stretched enough in a lateral bending pose that can help provide flexibility to the spine. It also relaxes the spine and reduces fatigue.

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

Do You Know?

• Ardhakati chakrasana helps in activating and balancing the Manipura chakra i.e., the navel chakra. 
• The mantra chanted after the completion of Ardhakati chakrasana is “Om sarve bhavantu sukinaha sarve santu niramayaha sarve bhadrani pashyantu ma kschit dukhabhaga bhavet, which means let everyone be happy and free from diseases, let everyone be aligned with reality and let no one suffer from miseries. 

Benefits of Ardhakati Chakrasana

Some benefits of this pose are as follows: 

1. Benefit of Ardhakati chakrasana on dysfunctional uterine bleeding 

Dysfunctional uterine bleeding is a common gynecological disorder observed in women of reproductive age. Mohanty et al. conducted a study in 2018 to assess the effects of yoga intervention on dysfunctional uterine bleeding. The study results showed that yogic postures like ardhakati chakrasana have a positive impact on the outcome of dysfunctional uterine bleeding. Thus, the practice of yoga asanas like Ardhakati chakrasana may help in managing dysfunctional uterine bleeding. However, more research is needed to validate these claims. Therefore, it is recommended to consult a doctor in case if you have any menstrual irregularity and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer.⁴ 

2. Benefit of Ardhakati chakrasana on dyslipidemia 

Dyslipidemia is characterized by an increase in triglyceride concentration, increased LDL (low-density lipoprotein) or bad cholesterol and a decrease in good cholesterol or HDL (high-density lipoprotein). Shantakumari et al. conducted a study in 2013 to assess the effects of yoga intervention on lipid profile of patients with diabetes. The yoga intervention included several asanas, one of which was Ardhakati chakrasana. Three months of yoga intervention showed a declining trend in triglycerides and total cholesterol, and a significant improvement in HDL or good cholesterol. Therefore, yoga asanas like Ardhakati chakrasana may help improve the lipid profile. However, this asana should not be considered an alternative to modern medicine. Kindly, consult your doctor if you have an abnormal lipid profile. Additionally, one should perform this asana under a qualified trainer.⁵ 

3. Benefit of Ardhakati chakrasana on respiratory system 

The practice of Yogasanas may help strengthen the chest muscles and may help in improving respiration. Sushmita et al. in 2022 conducted an intensive literature search on the impact of yoga on the respiratory system. A search showed that Ardhakati chakrasana affects the muscles of the lateral wall of the chest, waist and abdomen, causing these muscles to stretch and relax. The practice of this asana may result in an improvement in breathing capacity. However, studies supporting these claims are limited. Therefore, one should not rely on Ardhakati chakrasana alone for the treatment of any respiratory abnormality. Kindly, consult a doctor for proper treatment. Additionally, it is advised to perform this asana under a qualified trainer.⁶ 

4. Benefit of Ardhakati chakrasana on obesity 

Obesity is a potential risk factor for many diseases like coronary heart disease and diabetes. Nagalpur et al. conducted a study in 2012 to assess the effect of yoga intervention on obesity. The yoga intervention included several asanas and pranayamas. A short-term yoga practice with asanas like Ardhakati chakrasana helped in weight reduction and also caused a reduced tendency of fat accumulation. Thus, yoga asanas like Ardhakati chakrasana and pranayamas may help in reducing weight; but should not be considered as an alternative to modern medicine. Kindly, consult your doctor for proper treatment of obesity. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer.⁷ 

5. Benefit of Ardhakati chakrasana for syncope 

Syncope or fainting is a sudden loss of consciousness. Vasovagal syncope (VVS) is a form of reflex syncope (fainting due to a sudden drop in blood pressure or heart rate), and if frequent, it can be associated with reduced quality of life (QoL). Jayprakash et al. conducted a study in 2021 to assess the effect of yoga intervention on VVS. The yoga intervention included several asanas including Ardhakati chakrasana. Results showed that the practice of Yogasanas like Ardhakati chakrasana helped in reducing the symptom burden of VVS and improved the QoL. Thus, the regular practice of Ardhakati chakrasana may help in managing syncope. However, you must consult your doctor in case of any abnormality, and should not rely on Ardhakati chakrasana alone. Additionally, it is recommended to perform this asana under the guidance of a qualified trainer.⁸ 

Other Benefits of Ardhakati Chakrasana: 

• It may help in correcting defects in the vertebral column. 
• It may help in improving blood circulation to the spinal cord. 
• It may help stimulate the liver, lungs and kidneys and help eliminate their toxins. 
• It may help in increasing height in children.³ 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on Yoga alone to treat any condition. Instead, 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. 

As Ardhakati chakrasana helps in stretching the spine, relaxes it, and helps in toning various muscle groups of the abdomen, waistline, and hips, enhances liver functions, etc., it is not recommended when you have issues with hips, spine, shoulders or knees.

Dr. Rajeev Singh, BAMS

Risks of Ardhakati Chakrasana

Conditions, where Ardhakati chakrasana should be done cautiously, are: 

• People who have any hip, knee or shoulder problems.² 

Conditions, in which Ardhakati chakrasana is contraindicated, include: 

• People with abdominal or spinal surgery. 
• People with hernia or abdominal inflammation. 
• Pregnancy and menstruation.⁹ 

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

Conclusion

Ardhakati chakrasana is a lateral bend yoga posture in the standing state. As it involves a lateral bend; this asana is also called as “the lateral arc position”. The name “Ardhakati chakrasana” is derived from Sanskrit words, “Ardha” meaning half, “kati” meaning waist, and “chakra” meaning wheel. It helps in activating and balancing the Manipura chakra i.e., the navel chakra. Practising Ardhakati chakrasana may help in providing relief in frequent episodes of fainting, dyslipidemia in diabetes, obesity and dysfunctional uterine bleeding and has a possible positive impact on the respiratory system by increasing the respiratory capacity. Additionally, the practice of this asana may help in increasing height in children, improving blood circulation to the spinal cord, correcting defects of the vertebral column and may help stimulate the liver, lungs and kidneys and help eliminate their toxins. 

Frequently Asked Questions (FAQs)

References:

1. Javnbakht et al. Effects of yoga on depression and anxiety of women. Complementary Therapies in Clinical Practice, Volume 15, Issue 2,2009. Pages 102-104, ISSN 1744-3881. Available at: https://pubmed.ncbi.nlm.nih.gov/19341989/
2. Dr. Sohail Ebady. Ardhakati chakrasana-The lateral arc position. Yoga teacher training.2014 Available at: https://www.yoga-teacher-training.org/2014/02/19/ardha-kati-chakrasana-the-lateral-arc-position/  
3. Naorem Arjun Singh, Yoga The Way Of Life ([n.p.]: Blue Rose publishers, 2019), p. 219-220. Available at: https://books.google.co.in/books?id=GO-xDwAAQBAJ&pg=PA219&lpg=PA219&dq=ardha+kati+chakrasana&source=bl&ots=c-w9DpfJGN&sig=ACfU3U3ZtTPprI5ucYOxKOyKP4hYCswPDQ&hl=en&sa=X&ved=2ahUKEwiMjs6Mjp_7AhXMsFYBHexQDDw4eBDoAXoECAYQAw#v=onepage&q=ardha%20kati%20chakrasana&f=false 
4. Mohanty et al. Yoga as a Therapeutic Intervention in the Management of Dysfunctional Uterine Bleeding: A Controlled Pilot Study. J Midlife Health. 2018 Jan-Mar;9(1):8-13. doi: 10.4103/jmh.JMH_76_17. PMID: 29628722; PMCID: PMC5879852. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5879852/
5. Shantakumari N, Sequeira S, El deeb R. Effects of a yoga intervention on lipid profiles of diabetes patients with dyslipidemia. Indian Heart J. 2013 Mar-Apr;65(2):127-31. doi: 10.1016/j.ihj.2013.02.010. Epub 2013 Feb 28. PMID: 23647889; PMCID: PMC3861018. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3861018/
6. Susmitha P M & Sowmya M N: Impact Of Yoga On Respiratory System.  INTERNATIONAL AYURVEDIC MEDICAL JOURNAL.2011. Available at: http://www.iamj.in/posts/2022/images/upload/221_227.pdf 
7. Hiremath SS, Nagalapur P Dr; From 5th World Ayurveda Congress 2012 Bhopal, Madhya Pradesh, India. 7-10 Dec 2012. PA01.21. Effect of short term yoga practice on weight and blood pressure – An observational study. Anc Sci Life. 2012 Dec;32(Suppl 1): S71. PMCID: PMC3800952. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3800952/
8. Jayaprakash Shenthar, Ritesh Singh Gangwar, Bharatraj Banavalikar, David G Benditt, Dhanunjaya Lakkireddy, Deepak Padmanabhan, A randomized study of yoga therapy for the prevention of recurrent reflex vasovagal syncope, EP Europace, Volume 23, Issue 9, September 2021, Pages 1479–1486, Available at: https://academic.oup.com/europace/article/23/9/1479/6219608 

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