ARDHA DHANURASANA

Description

ARDHA DHANURASANA Asana group: backbends Translation of the name from Sanskrit: • dhanur — battle bow. 1. Setup Starting position: lie on the stomach. Bend the right leg at the knee, take the right hand behind the right shin (or the ankle joint). Straighten the left arm forward behind the head. With an inhale, straighten the right leg at the knee, lift the chest and the knee upward. The left leg and left arm stay stretched. Keep the pelvis on the mat, the stomach pulled in. The gaze is forward or upward. Breathe evenly. Then lower slowly and repeat on the other side. 2. Simplified and advanced variations Simplified variations: • perform with a strap around the foot of the bent leg. Advanced variations: • catch both legs — Dhanurasana; • from the pose rock slightly, swaying the body on the stomach. 3. Injury prevention Do not jerk the leg suddenly; stretch gradually. The hips and the lower ribs stay on the mat. If there is discomfort in the knee, first master the version with the strap or reduce the height of the leg lift.