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ARDHACHAKRASANA 1

Posture
Pre position	Supine position , tadagasana
Use
Position	Take supine position, attain tadagasana posture then join both the legs & knees, lift your waist and make straight line of your spinal column as shown in fig. Try to remain in this position without disturbing the posture, relax all muscles and continue normal breathing. While releasing slowly lower the waist to touch the ground, legs to original position.
Releasing
Duration
Internal Effects
Precaution

Reference Book:- Yoga Sopan
Author :- Yogacharya Vishwas Mandlik