ArdhakatiChakrasana

ArdhakatiChakrasana(Lateral Arc Posture)

Dr.VS.Suresh Phd .,  Email :bksureshv@gmail.com

Ardha means hal, Kati means waist and Chakra means wheel . In the final position of the Asana, the body looks laterally like a half whee.

Sthiti: Stand erec in straight line keeping the heels together and toes a little part. Expand the chest and drop the shoulders to a relaxed positon. Keep the neck straight. Fingers together, facing downward and palms stretched along the thighs by the sides. Relaxed Face.

1.       Slowly rise the right arm sideways up above the head until the biceps touch the right ear, palm facing left with inhalation.

2.       Bend slowly on the left side from the waist region , slide the left palm down as far as possible along the left leg. Exhale as you bend.

3.       Slowly come back to vertical position , keeping the handup, with the biceps touching the ear with inhalation.

4.       Bring the righthand sideways down to sthiti position with exhalation .Repeat the same with left hand other side.

Benefits of  ArdhakatiChakrasana:

Elasticity of spine increases. Lateral thoracic muscles are stretched and blood supply increases. Hip joints become flexible, lungs capacity increases and excess fat around the waist reduces.

Relives from Back pain , Constipation and good for flat foot.

Improves lateral awareness and a feeling of relaxation is built.

Subtle Points:

Mode of bending :

Keep the raised arm straight.

Bend exactly laterally from the waist region.

Keep the legs straight.

Slide the other hand down along the leg.

Mode of breathing : Breathe out whenever you bend sidewards and inhale while coming up. Normal breathing in the final position.