Method of performing Ardha Chakrasana

Ardha Chakrasana – Half Wheel Pose

अर्धचक्रासन क्या है?

अर्धचक्रासन (Half Wheel Pose) खड़े होकर करने वाले एक योगाभ्यास है। इसका अर्थ समझने के लिए आप इस शब्द को दो भागों में बाँट सकते हैं – अर्ध शब्द का अर्थ है आधा तथा चक्र का अर्थ है पहिया। इस आसन में चूंकि शरीर आधे पहिए की आकृति जैसा बनता है, इसलिए इस आसन को अर्धचक्रासन कहते है।

अर्धचक्रासन करने की विधि | Method of performing Ardha Chakrasana

पैरों के बीच दो इंच की दूरी रखकर खड़े हो जाएं।
पैरों की एढ़ी और पंजे सामानांतर रहेंगे।
अपने शरीर के वजन को दोनो पैरों पर समान रूप से रखें।
दोनों हाथों की अंगुलियों से कमर को बगल से पकड़ें।
कोहनियों को समानान्तर रखने को प्रयास करें।
सिर को पीछे की ओर झुकाते हुए ग्रीवा की मांसपेशियों को खींचना चाहिए।
श्वास लेते हुए कटि भाग से पीछे की ओर झुकना चाहिए। श्वास को बाहर छोड़ते हुए शिथिल होना चाहिए।
इस स्थिति में 10-30 सेकेंड तक रुकें तथा सामान्य रूप से श्वास लेते रहें।
श्वास को अंदर खींचते हुए धीरे-धीरे प्रारम्भिक अवस्था में वापस लौटे।

विधि और निषेध | Law and prohibition

यदि आपको चक्कर आता हो तो इस आसन का अभ्यास न करें।
उच्च रक्तचाप वाले व्यक्ति अभ्यास करते समय सावधानी से पीछे की ओर झुकें।

अर्धचक्रासन के लाभ | Benefits of the Ardha Chakrasana

अर्ध चक्रासन के अभ्यास से मेरुदण्ड लचीला बनता है तथा मेरुदण्ड से सम्बधित नाड़ियां तथा मांसपेशियां मजबूत बनती है।
सर्वाइकल स्पेंडिलोसिस के प्रबंधन में लाभकारी है।

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