Ardha Chakrasana – The Half Wheel Pose

Ardha chakrasana, more commonly known as the half wheel pose, is an Intermediate to advanced-level back-bending yoga pose that offers a wide range of benefits. This pose requires both flexibility and strength, making it perfect for students looking to challenge themselves physically and mentally.

Ardha Chakrasana Top

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What is Ardha Chakrasana?

Ardha chakrasana is a back-bending yoga pose that is often considered to be Intermediate to advanced level. This pose requires both flexibility and strength, as well as a certain amount of mental focus and concentration. When performed correctly, the half-wheel pose gets its name because the body forms a half-circle.

This yoga pose is often used as a transitional pose, helping to prepare the body for more advanced back-bending poses such as urdhva dhanurasana (upward facing bow pose) or Wheel Pose. Ardha chakrasana can also be performed as a standalone pose, offering many benefits.

Pose Overview

Sanskrit Name: Ardha Chakrasana

Western Name: Half Wheel Pose

Yoga Pose Type: Standing Back Bend

Preparation: 3x Sun Salutation A (not required but recommended)

Follow-up: Chakrasana (Full Wheel Pose)

Why we love this Yoga Pose: We love Ardha Chakrasana because it is a back bend available to almost everyone and comes with many benefits. It is also excellent preparation for Chakrasana!

Benefits of Ardha Chakrasana

  1. Improves digestion and elimination
  2. Stimulates the liver and kidneys
  3. Relieves back pain
  4. Reduces stress and anxiety
  5. Increases energy levels and combats fatigue
  6. Promotes a sense of calm and well-being
  7. Improves flexibility in the spine, shoulders, and hamstrings
  8. Strengthens the muscles of the back, shoulders, arms, glutes, and legs
  9. Opens the chest, lungs, shoulders, and hips
Ardha Chakrasana Pose

How to do Ardha Chakrasana

  1. Stand upright with your feet together
  2. Make sure your feet are grounded
  3. Take a deep breath and extend your arms over your head, palms facing inward
  4. Breath out and slowly bend backward while pressing your pelvis forward
  5. Keep your knees at a micro-bend and your elbows straight
  6. Keep your arms in one line with your ears
  7. Maintain a supported head position (don’t let it hang) and lift your chest up towards the ceiling
  8. Hold this position while maintaining a calm breath
  9. To come out of the pose, take a deep inhale and slowly move back to a straight standing position while breathing out


This pose is not recommended for those with prior or current back, neck, shoulders, or arms injuries. If you have any concerns, please consult your doctor or physiotherapist before attempting this pose.

Those with high blood pressure should avoid this pose, as it can increase pressure in the head and neck area.


While ardha chakrasana may seem daunting at first glance, this pose provides a wide range of benefits that make it more than worth the effort required to master it! With regular practice, you’ll soon be moving through this pose with ease!

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