Posted: May 29, 2019

Standing Backward Bend — Ardha Chakrasana (Ar-DAA-Chahk-RAA-SUN-aa) — is a deep backbend that gently opens the chest and increases flexibility in the spine. It gets its name from the Sanskrit words, ardha, meaning half, chakra, meaning wheel, and asana, meaning pose.

Level of Difficulty: Beginner/Intermediate

Step-by-Step Instructions

1. Stand straight with both feet together and arms alongside your body.
   Balance your weight equally on both feet.

2. Breathing in, extend your arms overhead with your palms facing inwards.

3. Breathing out, gently bend backwards, pushing your pelvis forward and keeping your arms in line with your ears and your elbows and knees straight.

4. Keep your head up and lift your chest towards the ceiling.

5. Hold and breathe deeply.

6. Breathing in, come back up.

7. Breathing out, lower your arms and relax.

Benefits

• Stretches the front upper torso.

• Tones the arms and shoulder muscles.

• Opens the chest.

• Increases flexibility in the spine.

Precautions

• Hip or spinal injury

• High blood pressure

• Peptic or duodenal ulcers

• Hernia

• Pregnancy

Modifications and Variations

• To Modify: To lessen the intensity of the pose, bring your hands to your lower back, supporting yourself with your palms. Make sure that you are lifting out of your chest rather and not crunching in your lower back.

• To increase the challenge: Bend your head back and continue gently arching your spine into a deeper backbend.

Follow-up and Preparatory Poses

• Mountain Pose | Tadasana (Preparatory)

• Standing Spinal Twist | Katichakrasana (Preparatory)

• Sideways Bending - One Arm | Konasana (Preparatory)

• Tree Pose | Vrikshasana (Follow-up)

• Standing Backward Bend | Ardha Chakrasana (Follow-up)

• Full Wheel Pose | Chakrasana (Follow-up)

Browse our entire yoga poses library and learn more about each yoga pose in detail.

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