ARDHA DHANURASANA

Description

Steps

1. How to do ARDHA DHANURASANA -Lie down with face and the forehead touching the ground, arms extended alongside the body and keep the legs straight.

2. Now fold your right leg at the knee and hold it with the left hand and stretch your right hand forward.

3. While inhaling, raise right leg and stretch the body to the maximum. Exhale back to normal.

4. Repeat the same with other hand and leg.

Benefits of ARDHA DHANURASANA & Precautions:

The most obvious benefit of the dhanur-asana is that it restores flexibility to the spine. Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all sorts of digestive disorders and discomforts. Strain or fatigue in the legs is also released after a few repetitions. Extended practice will help develop upper-body strength. Do not use force or jerk while doing this asana. Hernia and Ulcer patients should not do this asana.

Ardha Dhanurasana, or Half Bow Pose, is a beneficial yoga asana that strengthens the back, improves flexibility, and enhances balance. Derived from Sanskrit, “Ardha” means half, and “Dhanurasana” refers to the bow pose, symbolizing resilience and energy. This pose is an excellent practice for improving spinal health, as it stretches and strengthens the back muscles, relieving tension and stiffness.

In addition to spinal benefits, Ardha Dhanurasana tones the abdominal region, stimulates digestion, and improves blood circulation. It also enhances lung capacity by expanding the chest, promoting better breathing and increased oxygen flow. This asana activates the Manipura Chakra, associated with confidence and vitality, making it a powerful posture for both physical and mental well-being.

To practice safely, ensure proper alignment and avoid excessive strain on the lower back. Those with back injuries or pregnancy should consult a yoga expert. Regular practice of Ardha Dhanurasana leads to better posture, strength, and inner harmony.