Ardhachakrasana 2

General Benefits:

The muscles of the pelvic and hip region tones and strengthens due to the pressure that comes from tucking in of the tailbone. Pelvic region organs are toned and strengthened with the slow and rhythmic breathing. It massages and stretches the colon and abdominal organs and thus improving digestion. Strengthens the buttock, calf, thigh and lower back muscles. Reduces back pain (especially holding the pose in stage three) and is useful for lumbar spondylitis. Increase the awareness of the spinal movement, especially the lower back.

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Benefits for Women:

Strengthens the muscles around the spinal region. Tones the female reproductive organs and can be useful for menstrual disorders and after childbirth.

Therapeutic Applications:

Help to relieve lower back pain. Lumbar spondylitis. Menstrual disorders.

Taking the Position:

In supine position, bend both knees and place your feet together near the buttocks. Bring the arms over the head and clasp the elbows. Exhale and while inhaling raise the hips from the ground making a straight line from the shoulders to the knees. Either stay in that pose or continue by shifting the weight to the right side and straighten the left leg. The knees should remain together. If the body is comfortable raise the right foot so that all the weight is on the toes of the right foot. Stretch the toes of the left foot away from the body.

Releasing the Positions:

Inhale and while exhaling lower the right foot back to the ground. Bend the left leg and place the left foot on the ground next to the right foot. Lower the hips back to the ground. Bring the arms back down to the sides. Straighten the legs. Now practise on the other side.

Anatomical Focus:

Spinal column, buttocks and pelvic region, core area, thighs

Anatomical Awareness:

On core area and hips.

Do's:

Keep the raised leg straight parallel to the opposite knee. Try to keep a straight line from the shoulders to the toes of the raised leg. Place the heel of the other leg flat on the ground for better support, and for maintaining steadiness and comfort in the pose. Tuck the tailbone in to maintain straight line from the shoulder and all the way to the toes. Relax the facial muscles and arms.

Don'ts:

Let the hips fall. Raise the leg too far, separating away from the other knee. Come into the full position unless the body is comfortable. Arch the back in this position by lifting the hips too high up.

Precautions & Contraindications:

Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments. It is best avoided by those with peptic or duodenal ulcers and hernia. People suffering from the later stages of pregnancy and menstruation should avoid doing this posture.

Variations & Tips:

For some people it is better to begin with lifting only the hips. The benefits of the pose will also be achieved therefore, it is best to work on maintaining stability and comfort in the pose. Once that is enough strength in the pelvic and hip, one can lift up the leg but keeping the foot of the other leg on the floor. This is great pose to work on having awareness and respect for the body.

Preparatory Poses:

The initial stage could be done by placing both feet on the ground.

Follow-up Poses:

Chakrasana - Wheel Pose

Position:

Supine.