Ardhachakrasana position:-
1. Bend the knees and place the feet together near the buttocks.
2. Bring the arms over the head and clasp the elbows.
3. Exhale and inhaling raise the hips from the ground making a straight line from the shoulders to the knees.
4. 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.
5. 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.
6. The position of the whole body should be maintained steadily and comfortable as there is a smaller base for one to balance in the pose. However, if you cannot balance properly in the pose, you can place the soles of your right foot on the ground for better support of the whole body.
7. A straight line is maintained, from the leg to the shoulder. The toe of the lifted leg is pointing to the front to maintain that straight line.
8. The raising of the hand and holding of the opposite elbows is call swastika bandha.
9. The hips should not be lifted too high up, as this would cause a deep arch on the spine and it is not recommended to do so in the preparatory pose.
10. Breathe normally while in the pose, so that all muscles are relaxed. This is one pose where most people would tense up immediately after going into it or while doing it and this would place strain on the body. Facial muscles are also relaxed in this posture. Strain might be there at first for beginners; however, it is necessary to try and minimized the strain in the body.
Breathing while performing:-
1. Keep the breath slow and rhythmic.
2. Tuck the tailbone in to maintain the straight line from the shoulder and all the way to the toes.
3. Remain relax, steady and comfortable in the pose. People often start to tense up the whole body while in the pose, so try to relax the whole body with the slow and rhythmic breath.
4. Build up to 30 seconds to gain benefits and after some practice, time can be increased up to 3 minutes.
Do While Performing:-
1. Keep the raised leg straight; parallel to the opposite knee.
2. Try to keep a straight line from the shoulders to the toes of the raised leg.
3. Place the heel of the other leg flat on the ground for better support, and for maintaining steadiness and comfort in the pose.
4. Relax the facial muscles and arms.
Do not While Performing:-
1. Let the hips fall.
2. Raise the leg too far, separating away from the other knee.
3. Come into the full position unless the body is comfortable.
4. Arch the back in this position by lifting the hips too high up.
Benefits of Ardhachakrasana:-
1.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.
2.Strengthens the buttock, calf, thigh and lower back muscles.
3.Reduces back pain (especially holding the pose in stage three) and is useful for lumbar spondylitis.
4.It also strengthens the muscles around the spinal region.
5.Tones the female reproductive organs and can be useful for menstrual disorders and after childbirth.
6.Increase the awareness of the spinal movement, especially the lower back.
Precautions:-
1. Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments.
2. It is best avoided by those with peptic or duodenal ulcers and hernia.
3. People suffering from the later stages of pregnancy and menstruation should avoid doing this posture.
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