Ardha Chakrasana (Standing Half Wheel): Steps and Modifications

Ardha Chakrasana is a standing backbend commonly called Half Wheel Pose. The movement begins by lengthening upward before extending the spine.

Preparation

• Stand in Tadasana.
• Move the shoulders gently.
• Practise a small standing chest lift.
• Keep a wall nearby for support.

Steps

1. Stand with the feet comfortably apart.
2. Place the hands at the back of the pelvis.
3. Lengthen upward through the spine.
4. Lift the breastbone.
5. Move into a small backbend while keeping the thighs steady.
6. Maintain ordinary breathing.
7. Return upright by leading with the chest.

Modifications

• Keep the back against a wall.
• Use a very small range.
• Keep the hands on the pelvis.
• Practise seated chest lifting on a chair.
• Repeat briefly rather than holding.

Common mistakes

• Dropping the head first.
• Pushing the pelvis forward.
• Locking the knees.
• Holding the breath.

Practice limits

Leave the pose when the knees, neck or lower back feel sharply compressed or unstable. Use a smaller range and learn deeper standing backbends from a qualified yoga teacher.