Ardhakati Chakrasana (Lateral Arc Pose) – Steps, Benefits & Breathing
Ardhakati Chakrasana, also known as the Lateral Arc Pose, is a powerful standing posture that strengthens the spine, stimulates the abdominal organs, and improves flexibility. The Sanskrit breakdown is:
-
Ardha – Half
-
Kati – Waist
-
Chakra – Wheel
When performed correctly, the body takes the shape of a half wheel bent at the waist, promoting side flexibility and spinal strength.
Starting Position
-
Stand straight with heels together and toes slightly apart
-
Inhale deeply and relax the shoulders
-
Keep your neck straight and face calm
-
Arms should rest at the sides, with palms touching the thighs and fingers pointing downward
Step-by-Step Instructions
Step 1:
-
Slowly raise your right hand upward, keeping the shoulder close to the ear
-
The palm faces left
-
Inhale deeply
Step 2:
-
Exhale and bend sideways to the left from the waist
-
Slide the left hand down along the left leg as far as possible
-
Keep the right arm straight and close to the ear
Step 3:
-
Inhale and return to the upright position, keeping the right arm extended
Step 4:
-
Exhale and lower the right arm to the side
-
Repeat the same steps on the opposite side
Benefits of Ardhakati Chakrasana
| Body Area | Benefits |
|---|---|
| Spine & Back | Stretches and strengthens the spine, relieves back pain |
| Waist & Abdomen | Reduces fat, improves digestion, relieves constipation |
| Chest & Lungs | Expands lungs, enhances respiratory function |
| Hips & Joints | Strengthens hip joints, increases flexibility |
| Neck & Shoulders | Relaxes neck muscles, improves posture |
| Circulation | Improves blood flow throughout the body |
Key Alignment Tips
-
Keep the raised arm straight and close to the ear
-
Bend only at the waist, not forward or backward
-
Keep both legs straight and grounded
-
The opposite hand should slide down the leg naturally
Breathing Instructions
-
Inhale while raising the arm and returning upright
-
Exhale as you bend to the side
-
Maintain normal, relaxed breathing in the final position
Conclusion
Ardhakati Chakrasana is a simple yet highly effective pose for improving flexibility, posture, and core strength. It energizes the spine, supports internal organs, and helps reduce belly fat. Incorporate this pose into your daily yoga routine to enjoy a more agile, pain-free, and balanced body.
ఇలాంటి వ్యాసాల కోసం ఈ క్రింద ఉన్న వాట్సాప్ గ్రూప్ లో జాయిన అవ్వగలరు. మీ MegaMindsIndia.
International Yoga Day 2025, Yoga Day 2025, World Yoga Day 2025, Yoga Day theme 2025, Yoga Day date 2025, Yoga Day 2025 celebration, Yoga Day 2025 activities, Yoga Day 2025 speech, Yoga Day 2025 essay, Why is June 21 yoga day?, ఎందుకు జూన్ 21 యోగా రోజు?
