Ardha Dhanurasan

General Benefits:

Easy version of Dhanurasana. Useful for an obese person.

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Benefits for Women:

Therapeutic Applications:

Back pain, Neck pain, Asthma

Taking the Position:

In prone position, bend the left leg and hold the ankle with the left hand. Stretch the right arm above the head. Exhale and while inhaling raise the left thigh, right arm, shoulder, head and chest above the ground. Breathe normally.

Releasing the Positions:

Inhale and while exhaling lower the left knee, shoulders and chin slowly to the ground. Release the ankle and bring the hands beside the body. Straighten the bent leg to the ground returning to prone position. Now practise on the opposite side.

Anatomical Focus:

Entire spine, buttocks, shoulders

Anatomical Awareness:

Focus on chest, abdomen and lower back

Do's:

Don'ts:

Precautions & Contraindications:

As per Dhanurasana

Variations & Tips:

Preparatory Poses:

Follow-up Poses:

Position:

Prone