How to do Standing Backward Bend Asana (Ardha Chakrasana or Anuvittasana)

Ardha means half and chakra means wheel. In an ideal pose this asana looks like half wheel created by your body. Standing backward bend asana is a glorious chest opener and full body stretch that strengthens the back body while opening the front body.

How to do Standing Backward Bend Asana (Ardha Chakrasana):

  • Stand straight with feet together and arms alongside the body.
  • Press your hips forward as you bend your backward slowly and as much as you can.
  • Support your weight with your hands
  • Keep the lower body stable and well balanced
  • Either gaze forward or up to the sky or ceiling.
  • Hold as long as you can.
  • Slowly come back in the original position: keep the legs, buttocks and arms strong as you slowly inhale back up.
  • Entire pose is dependent upon stability of legs and hands.
  • Bring the arms down and relax.
anuvittasana

anuvittasana

Benefits of the Standing Backward Bend (Ardha Chakrasana)

  • Stretches and opens the front of the body which is good for breast reduction.
  • Tones the arms and shoulder muscles.
  • Strengthens the respiratory and cardiovascular systems.
  • It helps to release tension, especially in the neck and shoulders.
  • This pose helps to open up the respiratory system for deeper, fuller breath.

Variation: 

This should only be tried in strict supervision or with some assistance.

If possible slide the hands from the backs of the thighs to the backs of the knees and maintain the same posture.

Must Read:

It was found, there was significant improvement in the pain, range of motion, activities of daily living that underwent walk standing position back bend arch or modified Anuvittasana yogasana. Read more.

Effectiveness of Walk Standing Backbend Arch or Modified Anuvittasana in Patients with Si Joint Dysfunction: Experimental Study

Gautam Trehan

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