CHENNAI: Ardhkatichakrasan is a half chakrasan — an easy to do, side-bending pose. This is the second variation of the pose.
Steps: Stand with your feet hip distance apart. Take a few seconds to stabilize your self with your feet flat and parallel and complete a few breathing cycles. Focus on the in-breath and out-breath. Next inhale and raise your arms overhead. Hold your right wrist with your left hand and pull the wrist upwards for a few seconds. Exhale. Integrate stretching with breathing. Now inhale and bend laterally to the left as shown. Exhale.
Feel the stretch in your right side — wrist, elbow, shoulder-joint, sides of your chest (lats) and also the rightwaist and right hip joint. Intensify the pull with your left hand and strive to bend more as you continue the breathing. This is an active stretch. After an exhalation, inhale and come back to upright standing. Switch hands and repeat on the other side. Relax.
Benefits: This asan help trim the fat in your sides and gives a nice stretch to your laterals and your triceps. Relieves shoulder stiffness.
Contraindications: Do not try this pose if you have a shoulder, wrist or elbow injury.
(AnshuVyas Seetharaman is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru)