{"id":12221,"date":"2022-09-17T22:25:04","date_gmt":"2022-09-17T22:25:04","guid":{"rendered":"https:\/\/srisrischoolofyoga.org\/na\/?p=12221"},"modified":"2022-10-25T13:01:52","modified_gmt":"2022-10-25T13:01:52","slug":"standing-backward-bend-ardha-chakrasana-for-strong-spine","status":"publish","type":"post","link":"https:\/\/srisrischoolofyoga.org\/na\/blog\/standing-backward-bend-ardha-chakrasana-for-strong-spine\/","title":{"rendered":"Standing Backward Bend: Ardha Chakrasana For Strong Spine"},"content":{"rendered":"

Standing Backward Bend: Ardha Chakrasana For Strong Spine<\/span><\/h1>\n

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Standing Backward Bend<\/b> \u2014 <\/span>Ardha Chakrasana (Ar-DAA-Chahk-RAA-SUN-aa)<\/span><\/i> \u2014 is a deep backbend that gently opens the chest and increases flexibility in the spine. It <\/span>can help to prepare the body and mind for deeper backbends and heart-opening postures like <\/span>chakrasana <\/span><\/i>(wheel pose).<\/span> It gets its name from the Sanskrit words, <\/span>ardha<\/span><\/i>, meaning half, <\/span>chakra<\/span><\/i>, meaning wheel, and <\/span>asana<\/span><\/i>, meaning pose.<\/span><\/p>\n

Level of difficulty: <\/span>Beginner\/Intermediate<\/span><\/p>\n

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Step-by-step instructions for standing backward bend pose<\/span><\/h2>\n
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  1. Stand straight in Tadasana or Mountain pose with both feet together and arms alongside your body. Balance your weight equally on both feet.<\/span><\/li>\n
  2. Breathing in, extend your arms overhead with your palms facing each other.<\/span><\/li>\n
  3. Breathing out, gently bend backwards, pushing your pelvis forward and keeping your arms in line with your ears and your elbows and knees straight.\u00a0<\/span><\/li>\n
  4. Keep your head up and lift your chest towards the ceiling.<\/span><\/li>\n
  5. Hold and breathe deeply.<\/span><\/li>\n
  6. Breathing in, coming back up.<\/span><\/li>\n
  7. Breathing out, lower your arms and relax.<\/span><\/li>\n<\/ol>\n

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    Benefits of Ardha chakrasana or Standing backward bend<\/span><\/h2>\n

    Ardha chakrasana is an effective posture that aids good posture by reversing the habitual pattern of slumping forward and rounding the shoulders.\u00a0<\/span><\/p>\n