Ardha Dhanurasana

Definition - What does Ardha Dhanurasana mean?

Ardha dhanurasana is a beginner-friendly backbend. From Sanskrit, ardha means "half," dhanur means "bow" and asana means "pose."

This supine pose sees the yogi's hands stretched forward and the left leg bent with the heel reaching toward the back of the head. The right hand remains pressing into the floor while the torso and head raise, and the gaze is forward. The pose is held for a cycle of eight to 10 breaths then repeated on the opposite side. A yoga strap may be used to help the yogi reach the ankle.

Ardha dhanurasana is called half bow pose in English.

Yogapedia explains Ardha Dhanurasana

An easier version of dhanurasana, the mental benefits of ardha dhanurasana are as follows:

  • Boosts concentration
  • Relieves mental fatigue
  • Energizes the mind
  • Improves willpower and self-esteem
  • Increases mental clarity
  • Relieves stress and depression

Ardha dhanurasana opens up the nadis, thereby promoting flow of prana in the body. By regulating the flow of inner energy, the pose leads the yogi to Self-realization. The pose empowers the yogi, develops the "let go" attitude and aids in seeking the inner self.

Ardha dhanurasana stimulates the manipura (solar plexus) chakra, which is associated with mental power, confidence and integrity. The manipura chakra regulates energy balance and functions as the center of vitality.

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