Ardha Dhanurasana

Common Title Ardha Dhanurasana
English Title Half Bow Pose
Sanskrit Title Ardha Dhanurasana
All Titles Half Bow Pose, Ardha Dhanurasana,
Pose Level Beginner
Pose Position Prone
Pose Type Back-Bend, Strength
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Yoga Sequences

List of yoga sequences with Ardha Dhanurasana:

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Ardha Dhanurasana helps boost energy in the body and hence can be included in flow yoga sequences.

Chakras

Ardha Dhanurasana helps open, activate, and balance the following chakra(s):
  • Heart Chakra (Anahata Chakra)
  • Solar Plexus (Manipura Chakra)
  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)

Anatomy

Ardha Dhanurasana benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Arms and Shoulders
  • Lower Back
  • Upper Back
  • Biceps and Triceps
  • Core (Abs)
  • Feet and Ankles
  • Hamstrings
  • Chest
  • Knees
  • Neck
  • Psoas
  • Quadriceps

Ardha Dhanurasana yoga sequences

Ardha Dhanurasana is commonly found in the following types of yoga sequences:
  • Yoga sequences for arms and shoulders
  • Yoga sequences for relieving lower back pain
  • Upper back focused sequences
  • Yoga sequences for building biceps and triceps
  • Core yoga sequences
  • Yoga for feet and ankles
  • Yoga sequences with focus on hamstrings
  • Heart opening yoga sequences
  • Yoga therapy sequences for knees
  • Yoga therapy sequences for neck
  • Yoga sequences for psoas
  • Yoga sequences for Quadriceps

How to do Ardha Dhanurasana

The below cues and yoga sequences added by yoga teachers show multiple ways to do Ardha Dhanurasana depending on the focus of your yoga sequence and the ability of your students.

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  1. 1. С вдишване повдигаме десен крак
    2. Протягаме дясна ръка напред
    3. Задържаме за 3 вдишвания
  2. 1. С вдишване повдигаме десен крак
    2. Повдигаме главата, гърди и рамена
    2. Протягаме дясна ръка напред
    3. Задържаме за 3 вдишвания
  3. 1. С вдишване се повдигаме над пода
    2. Задържаме за 3 вдишвания
  4. Breng je kin op de mat.
    strek je L arm voor je uit op de mat, handpalm naar beneden
    Buig je R knie en reik je R hand naar achter naar je R hiel of enkel
    Eventueel met een riem
    Adem IN en duw je R voet naar je arm om je R been op te tillen, tegelijk met hoofd en borst
    Hou je nek in lijn met je r...
  5. Quad stretch, raise knee and body away from floor
  6. repeating any of the previous versions
    inhale into your backbend
    those in the full bow pose progressing with half bow
    the left hand stays where it is
    exhale right hand releases the ankle extend the right hand and foot to the opposite sides of the room
    hold for 2 more breaths
    inhale the ri...
  7. knee is going to want to splay out but try to keep them hip width distance apart
    use strap if uncomfortable or can't reach today once you have a grip reach arm out in front of you like you are going to shake someones hand
    windshield wiper legs to neutralize
  8. builds core strength,stimulates the kidneys, stretches the ankle, spine and thighs
  9. - Bring the chin to the floor
    reach your right arm forward on the floor with the palm facing down.
    - Bend the right knee and reach the left hand back to hold onto the right heel or ankle. If this doesn't work loop a strap around your ankle.
    - Inhale - kick the right foot into the arm to lift t...
  10. Repeat 1- 3

    5. To release, exhale as you slowly lower your chest and forehead to the mat. Turn your head to the L, resting your R ear on the mat. Relax your arms alongside your body
  11. 1. Bend your R knee and extend your R arm behind you, taking hold of your R ankle
    2. Inhale, lift your R heel up towards the sky, lift your upper torso and head off the mat
    3. You can either keep both L hand and foot on the ground, or lift both up if you can
    4. Gaze forward
    5. To release, exha...
  12. bend right knee and grasp ankle/foot with right hand. Inhale raise head, shoulders, and chest up off the floor,
  13. 1. Bring your chin to the mat
    2. Reach both arms forward
    3. Bend your R knee and extend your R arm behind you, taking hold of your R ankle
    4. Inhale, lift you R heel up toward the sky, lift your upper torso and head off the mat
    5. You can either keep your L hand and leg resting on the mat or lif...
  14. 7.30
    Demonstrate
    One side, then the other

    Show how straps can help

Discover more cues, teaching ideas, and how to do steps at How to Do Ardha Dhanurasana

Ardha Dhanurasana Benefits

Ardha Dhanurasana is a beginner level yoga pose that is performed in prone position. Ardha Dhanurasana additionally involves back-bend, Strength. Need Ardha Dhanurasana benefits? Please sign-up to request benefits of Ardha Dhanurasana and we will notify you as soon as your request has been completed.

Ardha Dhanurasana Contraindications

Ardha Dhanurasana is a beginner level yoga pose that is performed in prone position. Ardha Dhanurasana additionally involves back-bend, Strength. Need Ardha Dhanurasana contraindications? Please sign-up to request contraindications of Ardha Dhanurasana and we will notify you as soon as your request has been completed.

Ardha Dhanurasana Variations

Ardha Dhanurasana Variations: Below are some common variations of the yoga pose Ardha Dhanurasana with base pose as Bow Pose (Dhanurasana).

Ardha Dhanurasana Steps

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Ardha Dhanurasana Modifications

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Ardha Dhanurasana Preparatory Poses

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Ardha Dhanurasana Relaxing Follow-up Poses

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Ardha Dhanurasana Level Up Follow-up Poses

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Ardha Dhanurasana Yoga Sequences

List of yoga sequences with Ardha Dhanurasana:

Ardha Dhanurasana Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Ardha Dhanurasana:

  • Half Bow Pose
  • Ardha Dhanurasana

Ardha Dhanurasana Sanskrit

We have Sanskrit audio pronunciation along with meanings and quizzes of 100+ yoga poses including Ardha Dhanurasana Sanskrit. Please sign-up to listen to the Sanskrit pronunciation and more.

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