Ardha Dhanurasana (Half Bow Pose)
Ardha Dhanurasana is derived from Sanskrit words “Ardha” means “Half”, “Dhanura” means “Bow” and “asana” means “pose”. This is another back bending asana, which is less intense than the complete Dhanurasana. In this asana, as the name suggests, you will lift only one leg.
How To Do It?
⦁ You have to start the asana, by lying on your stomach.
⦁ Bring your hands forward, and rest the elbows on the mat. The palms will be facing downwards.
⦁ Slowly, you have to lift the shoulders off the mat, and then press both the forearms on the mat.
⦁ Your legs should be stretched out, with the toes pointed outwards. Slowly, bend one of the legs, so that the toes point towards the ceiling.
⦁ With the hands from the same side of the body, try to hold the toes or feet of the bent leg.
⦁ Keep your other leg glued to the floor. Try to kick the leg, which you are holding with the hands.
⦁ This should create a pulling sensation, which can help you to uplift the torso further from the ground.
⦁ You can release the pose once you have maintained it for at least 5 breath counts and relax. Repeat on the other side.
Benefits
⦁ You can improve your spine flexibility, with the help of this asana. It is a great back-bending pose for all.
⦁ You can stretch the full body, which makes it an excellent workout.
⦁ It is a chest opener as well.
⦁ If you practice this pose on a regular basis, you will be able to improve your balance as well.
Contraindications
⦁ Pregnant women must not do this pose.
⦁ If you have leg, back, neck, or any sort of shoulder injury, you must refrain from doing the pose.
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