It begins in a hands-and-knees tabletop position, then one leg stretches upward as the yogi reaches back to grab the ankle with the same hand.
Traditionally, ardha dhanurasana is believed to open the manipura (solar plexus or navel) chakra, which is the body's energy and vitality center. By activating the manipura, the yogi is able to dispel fear and insecurity; cultivate self-esteem, self-confidence and a sense of purpose; and stimulate the inner fire that creates a goal-driven attitude.
Ardha dhanurasana also opens up the nadis, thereby promoting flow of prana in the body. By regulating the flow of inner energy, the pose leads the yogi to Self-realization. The pose empowers the yogi, develops the "let go" attitude and aids in seeking the inner self.
Finally, ardha dhanurasana offers the following mental health benefits:
• Boosts concentration
• Energizes the mind
• Improves willpower and self-esteem
• Increases clarity
• Relieves stress and depression
https://www.yogapedia.com/definition/6421/ardha-dhanurasana
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