Yoga Practice Name
Ardha Kati Chakrasana (अर्ध कटि चक्रासन)
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English Name
Half Waist Wheel Pose / Lateral Arc Pose
Description and Steps
Description:
"Ardha" means half, "Kati" means waist, and "Chakra" means wheel. This standing pose involves a lateral bend from the waist, creating a half wheel-like movement of the torso. It stretches the sides of the body and improves spinal flexibility.
Steps:
- Starting Position: Stand upright in Tadasana (Mountain Pose), feet together, arms by the sides.
- Positioning the Hands: Place the right hand on the right waist with fingers pointing forward. Inhale and raise the left arm up beside the left ear, palm facing inward.
- The Bend: Exhale and slowly bend the torso to the right from the waist. Keep the left arm straight and close to the ear; do not lean forward or backward. Hold the position for a few breaths.
- Return: Inhale and slowly come back to the center. Lower the arm and return to the starting position.
- Repeat: Perform on the opposite side by switching arms.
General Benefits
- Stretches and tones the waist and sides of the torso
- Improves spinal flexibility and posture
- Stimulates abdominal organs aiding digestion
- Reduces fat around the waist and hips
- Strengthens oblique muscles and improves core stability
- Enhances breathing capacity by expanding the ribcage
- Improves balance and body awareness
Cautions-Limitations-Contraindications
- Avoid in case of hernia or recent abdominal surgery.
- People with severe spinal issues (like slipped disc) should practice under guidance or avoid.
- High blood pressure and vertigo sufferers should be cautious.
- Pregnant women should avoid or modify it under expert supervision.
- Practice slowly to avoid strain, especially in the lower back and obliques.
Complimentary Practice
- Tadasana (Palm Tree Pose) – Prepares the body with grounding and lengthening.
- Trikonasana (Triangle Pose) – Enhances lateral flexibility and side body awareness.
- Parsvakonasana (Side Angle Pose) – Deepens the stretch along the side waist.
- Vakrasana (Twisted Pose) – Balances with spinal rotation and core engagement.
- Shavasana (Corpse Pose) – Relaxes and restores after side bending.
Similar Practices
1.Trikonasana, 2.Parsvakonasana, 3.Ardha Chandrasana, 4.Tiryaka Tadasana, 5.Parivrtta Trikonasana
Practice Keynotes
- Perform on both sides for balance.
- Keep feet hip-width apart and grounded.
- Inhale while raising the arm; exhale while bending sideways.
- Avoid leaning forward or backward; keep the body in one plane.
- Engage core and lengthen through fingertips during the stretch.
- Practice slowly with awareness to avoid strain on the lower back.
