Ardha Chakrasana or pose at half shoes can help improve flexibility and keep stress remotely. Find out how to do it.
Whether you are in power or at home, sitting for a long time can cause stiffness, back discomfort and fatigue. Don’t worry! Including Ardha Chakrasana in your fitness routine can help improve your flexibility and reduce stress. It is a yoga installation which combines deep turns of the back with a rigorous stretch of the upper body. Asana at the intermediate level looks like half a mill, which is why it is called the half-wheeled pose. Make this popular Asana yoga because it offers many advantages for physical and mental well-being.
What is Derdha Chakrasana?
Ardha Chakrasana comes from the Sanskrit words “Ardha”, meaning “half”, “chakra”, meaning “wheel” and “asana” meaning “posture”. “It is a basic canton that serves as a starting point for many advanced asanas. Its smooth arc, like half a mill, offers a unique combination of resistance, flexibility and balance, ”explains Siddha Akshar, yoga expert. Ardha Chakrasana is a base installation in the styles of yoga hatha, vinyasa and ashtanga. It is based on the ancient traditions of Indian yoga. This position is incredible with regard to the flexibility of the spine and the overall mindfulness of the body.
Advantages of Ardha Chakrasana or the half-mill poses
Here are some of the potential advantages of Ardha Chakrasana:
1. improves the flexibility of the spine
The regularly monitoring of yoga in your fitness diet can help improve the flexibility of the spine, according to a study published in the International Yoga Journal. Ardha Chakrasana increases the flexibility of the spine by gradually stretching and arcanting his back. This action extends the muscles and spinal ligaments, giving them more amplitude of motion. The installation also reduces rigidity and improves joint mobility. Regular practice strengthens the back muscles, which support the spine and help improve posture. Half-wheel installation also promotes flexibility and lengthening the spine, which helps maintain the health of the spine and avoid stiffness and injuries.
2. Strengthens muscles
Did you know that half-wheel pose helps strengthen muscle groups? Yes, it focuses on back muscles, especially the Spinae erector, which support the spine and improve the posture. “The active pose also the glutes and the hamstrings, which leads to stronger legs and a more secure base,” explains the expert. It also develops the abdominal muscles, which are necessary for the stability and balance of nuclei. The muscles of the chest and shoulders are also engaged when the chest is high and the arms are stretched. Ardha Chakrasana is an excellent exercise for general strength and stability because he engages so many muscles.
3. Remote stress remains
A study published in the Journal of Education and Health Promotion have found that regular yoga practice can help reduce stress and anxiety. Ardha Chakrasana relieves stress by combining physical movement and deep breathing. The installation of the canteens opens the chest and shoulders, allowing a deeper and more relaxed breathing. This increase in oxygen intake relaxes the nervous system and decreases anxiety. In addition, physical stretch also relieves tensions in muscles, especially in the back and shoulders, which are storage places for common stress. Focus on the pose and breath redirects your attention from anxieties and in the present moment, producing a feeling of peace.
4. Help losing weight
Are you looking for an easy and efficient pose to lose additional pounds? The realization of the half-wheeled installation can be useful. This installation strengthens your stomach muscles, which can help stimulate metabolism. By increasing your metabolism, this can help you achieve your weight loss goals. In addition, this installation promotes digestion, which allows the body to consume food more effectively. Ardha Chakrasana, which reduces stress, can also help reduce stress -related eating habits. A study published in the journal Preventive drug I found that yoga is an easy and effective way to lose weight.
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5. improves digestion
Ardha Chakrasana can help improve digestion through a variety of processes. The cantrons extends the abdominal organs, including the stomach and the intestines, which can improve their function and their blood flow, as by noting a study published in the Journal of Yoga and Physical Therapy. This improved circulation can help the rupture and movement of food through the digestive system. The position also massages these organs, which promotes appropriate digestion processes.
How to make Ardha Chakrasana or a half-wheel pose?
Here is a step-by-step guide on how to make Ardha Chakrasana or a half-wheeled pose.
- Start the installation of yoga standing with your feet at the width of the hip, maintaining a straight posture.
- Gently, lift your arms over your head, the palms face to face.
- As you inspire, gently hide your upper back, extending your spine backwards.
- Fold to your waist and continue to reach back, creating a semi-circle shape with your body.
- Place your hands on the lower back to support, the fingers pointing down.
- Hold the bow in the back and keep the installation for a few breaths.
- Exhale and slowly return to a vertical position.
Potential risks of Ardha Chakrasana or seamless installation
Here are some potential risks of installing the next half shoes.
- If you suffer from serious back injuries, chronic back pain, it is best to avoid practicing Ardha Chakrasana.
- People with neck injuries, spine or hip should refrain from making this installation.
- Be careful if you feel vertigo. The rear flexion movement at Ardha Chakrasana can trigger dizziness.
- Pregnant women should consult a health care provider before making this pose because it can put unnecessary pressure on the fetus.
Therefore, it is crucial to consult a qualified yoga instructor or a healthcare professional before starting a half-wheel pose, especially if you have health conditions or pre-existing concerns. They can provide personalized advice and changes to ensure a safe and efficient experience.
Related FAQ
What are the common errors to avoid by making a half-wheel pose?
Current errors include the tension of the neck, do not engage the muscles of the heart, excessively arcant the back and not breathe properly. Focus on the appropriate alignment and conscious movements to avoid injuries while making a half-wheel pose.
How long should I hold a mid-term pose?
Beginners can start by holding the pose at half shoes for 15 to 30 seconds, gradually increasing the duration as they become more comfortable. Listen to your body and do not push yourself beyond your limits.
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