BhujangasanaMind · Body · Spirit
Suchen

Asymmetric prone backbend

Half Bow

Ardha Dhanurasana अर्धधनुरासन

Anfänger bis MittelstufeCa. a brief, comfortable hold per sideAussprache: AR-dhuh dhun-oo-RAH-suh-nuh (approximate English cue)

Half Bow is a prone backbend variation in which one knee bends and the same-side hand may reach toward the foot. The grasp is optional; keep the lift small and use a strap only if a teacher has shown a comfortable setup.

Strichzeichnung von Half Bow (Ardha Dhanurasana)
Sanskrit-NameArdha Dhanurasana
ÜbungsartAsymmetric prone backbend
Empfohlenes NiveauAnfänger bis Mittelstufe
Übe in einem angenehmen RahmenDieser Leitfaden dient der allgemeinen Bildung und ersetzt keine individuelle ärztliche Beratung. Brich ab, wenn du stechende Schmerzen, Taubheitsgefühle, Schwindel oder Atembeschwerden bemerkst.

What is Half Bow?

Ardha Dhanurasana is a one-sided variation from the prone Bow family. The name can refer to different shapes, so keep the range modest and follow the version taught by a qualified teacher.

How do you explore a low-range variation?

Lie face down on a padded surface with the forehead supported.

  1. Bend one knee only as far as comfortable, keeping the pelvis grounded.
  2. Rest the arm beside the body; reaching for the foot is optional.
  3. If a teacher has shown a suitable strap variation, use it without pulling the heel toward the body.
  4. Keep the neck neutral and breathe easily.
  5. Release the leg slowly and rest before changing sides.

How can you modify Half Bow?

Keep both legs down, practice a small single-leg bend, or use a folded blanket beneath the pelvis. Do not force the hand-to-foot grip.

When should you stop or modify?

Stop for sharp knee, shoulder, neck, or back pain, numbness, or breath restriction. This draft awaits qualified review.

Common question: Must I hold my foot?

No. A small bent-knee position without a grasp is a valid option.

Quellen und weiterführende Literatur

Diese Referenzen bieten allgemeinen Kontext. Sie bestätigen nicht jeden einzelnen Hinweis auf dieser Seite und ersetzen keinen Unterricht bei qualifizierten Lehrkräften.

  1. Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.