Ardha Chakrasana - Half Wheel Pose

Ardha Chakrasana - Half Wheel Pose

STEPS : To begin the Chakrasana yoga pose, lie comfortably on your back. Slowly bend your knees so that your feet are flat on the floor.  Your feet should be around a foot away from your hips. Position your hands on the floor above your shoulders. Your fingers must face your shoulders. Now press on to your hands and lift the upper part of your body over the mat.  Rest the crown of your head lightly on the ground. Press into your feet and lift your legs, pelvis, and abdomen off the mat. Do this while activating your inner thigh muscles. Make sure you bring more weight to your palms. This helps protect your lower back from strain. Let your head hang in a stable and neutral position. Don’t let your neck strain.  Hold the pose for 5-10 seconds.  To return to the starting position, lower your arms and legs gently and place your back on the mat.