Step‑by‑Step Guide to Perform Ardhachakrasana for Better Spine Flexibility

Ardhachakrasana, or the half‑moon stretch, is a straightforward yoga asana that targets the upper spine. Follow these steps: 1) Stand tall with feet shoulder‑width apart. 2) Place both hands on the lumbar region, fingers interlaced if comfortable. 3) Take a deep breath, lift the sternum, and begin to lean the torso backward, allowing the shoulders to roll gently. 4) Keep the neck neutral, avoiding sudden pressure. 5) Hold the stretch for 15‑20 seconds while breathing evenly. 6) Reverse the motion slowly to return to the upright position. Perform the sequence 3‑4 times, respecting personal limits. This routine can be integrated into a morning or evening schedule, especially for those whose jobs require long periods of sitting. If any sharp pain is felt, discontinue the pose and seek medical advice.