Ardha Dhanurasana (Half Bow Pose)
Learned: Asana Lab
See Manual Pages: 142, A-113, A-117
Where this can show up in class: Forward, Sutra 1, Sutra 3, Peak Pada, Afterward, Connecting Vinyasa
This pose can be done in the following orientations: Standing, Kneeling, Prone.
This pose contains the following overall actions: Backbend.
Blueprint Pose: Dhanurasana
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | X | X | |
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Belly Lifted leg Crown Lifted arm |
Standing arm Downward leg |
Belly Lifted leg |
Between lifted leg and arm |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
On belly On all fours From Eka Pada Uttanasana / Urdhva Prasarita Eka Padasana w/ strap |
(Standing/All Fours) Natarajasana (for standing/all fours version) Bhagerasana / Viagri (for all fours version) Eka Pada Uttanasana / Urdhva Prasarita Eka Padasana (for standing version) (Ardha) Bhekasana (for prone version) Bharmanasana (for all fours version) |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Caught leg hip extension Caught arm shoulder extension |
Caught leg hip flexors Caught leg quads Caught leg psoas |
Standing arm side serratus Standing arm side lats |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Throwing head back | Neutral spine through neck |
| Rib flare; Anterior pelvic tilt; Dumping into low back | Cue neutral pelvis or a little tuck; Engage belly |
| Looking back over catching arm's shoulder; Opening hip | Don't rotate and backbend! Hips and shoulders neutral; Use strap if needed |
| Hanging on standing arm | Corkscrew hand into mat; Try moving hand forward to take pressure off of wrist; Engage low belly; Round back a little |