Half Bow - Ardha Dhanurasana

Try out this Asana with me?, Health Challenge Invite. Ardha Dhanur?sana

STEPS :

1. Lie on your belly, with the legs together or a few inches apart. Bring the chin to the floor and slide the right arm along the floor, over your head with the palm facing down.
2. Bend the right knee and reach the left hand back to hold onto the right heel or ankle 
3.  Inhale and kick the right foot into the arm to lift the right leg, head, and chest off of the floor. Keep the neck in line with the spine and look up at the forehead.
4. Press down into the right arm for support, or lift the right arm off of the floor, keeping it parallel to the floor.
5.  Breathe and hold for 2–6 breaths.
6. To release: slowly exhale and lower the leg, arm, head, and chest down to the floor.
7.  Repeat on other side.

Benefits

• Energizes the entire body.
• Stretches and strengthens the spine, back muscles and neck.
• Massages the abdominal organs.
• Stimulates the reproductive system.
• Builds core body strength.

Who Can Do

Consult a doctor before beginning an exercise regime.