Ardhakati Chakrasana: Half Waist Wheel Pose

The name of the Asana is derived from the words Ardha, meaning half and Kati, meaning waist and Chakra, which means a wheel. It is famous as half waist wheel pose also.

Sthiti: Tadasana

Practice

1. While inhaling, slowly raise the right arm sideways up.
2. At the horizontal level turn the palm upwards.
3. Continue to raise the arm with deep inhalation vertically until the biceps touch the right ear, palm facing the left side.
4. Stretch the right arm upwards.
5. While exhaling bend the trunk slowly to the left.
6. The left palm slides down along the left thigh as far as possible.
7. Do not bend the right elbow or the knees.
8. Maintain for about a minute with normal breathing.
9. Slowly while coming back to vertical position inhale and stretch the right arm up, feel the pull along a straight line from the waist up to the fingers.
10. Bring the right arm down as you exhale to sthiti position.
11. Come back to Tadasana Sthiti.
12. Repeat the same on the left side, by bending towards the right side.

Note: Do not bend either forward or backward, bend only laterally.

Benefits

1. Improves the flexibility of your spine.
2. Promotes lateral bending of the spine.
3. Reduces fat in waist region.
4. Improves the liver function.