Other Names

Half-circle Posture, Adha Chakra Asan, Half round Pose


Chakra means wheel and Ardha means half therefore this is the Half Wheel Posture. The Ardha-Chakrasana is also known as the urdhva-dhanurasana. Urdhva means raised, elevated or upright and dhanur means bow. Both “wheel posture” and “raised bow posture” describe the appearance of this asana.

How to reach the stretch

  • Lie down on the floor facing upward in shavasana.
  • Keep your feet far apart and hands on hips and slowly arch backward.
  • Try to keep your weight on your knees and push your buttocks forward.
  • Inhale and raise your arms over and behind your head and drop back onto your hands.

How to release the stretch

  • To release or to stand, again shift your weight on your knees.
  • Then slowly push yourself forward and bring your one arm at a time or both at once.


  • This asana stimulates all the energy centres of the body.
  • It is the most dynamic back bend.
  • This asana is good for respiratory problems, backache and rheumatic pains etc.


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