Ardhacakrāsana prepares the spine and chest through backward bending, while Pādahastāsana focuses on forward bending to loosen hamstrings and strengthen the back. Together, they enhance flexibility and readiness for Sūrya Namaskāra poses.
Class 6 NCERT Physical Education and Well-being Unit V Chapter 3 Āsanas, Khel Yatra
class 6 Physical Education and Well-being Textbook Chapter 4 Pranayam question answer
Ardhacakrāsana and Pādahastāsana are complementary preparatory poses for Sūrya Namaskāra. Ardhacakrāsana, with its backward bending motion, energises the spine, improves lung capacity, and stretches abdominal muscles. In contrast, Pādahastāsana emphasizes forward bending, which stretches the hamstrings, strengthens the lower back, and increases spinal flexibility. These movements work together to warm up the body, improve range of motion, and ensure a smooth transition into the dynamic Sūrya Namaskāra sequence.