As the name Ardha denotes, it's a half forward stretching asan.
Starting posture
- Let there be some distance between the legs, in order to facilitate balancing. The experienced practitioners can keep the feet together.
- Stand with equanimity
- The starting position for the hands can be either of the following :
* Stretched above the head
* Hands on the waist
Steps
- Exhaling slowly, bend from the hips, not from the head
- Stretch your lower back, all along to the upper back, as you move forward. Do not bend down.
- Keep your shoulders open
- Try to make your upper part of the body horizontal, avoiding any slouching in your back.
- Suspend the hands, pointing towards the mat. If you can't touch the toes or the mat, that's fine. It's important that you do not bend your back
- Keep the head at the level of the back, and let the neck be neutral. Don't look too high or bend down, specially if you have problem with your neck
- Ensure that both the feet carry equal weight. This would help in maintaining the correct posture, and prevent from moving forward or backward.
- Breathe in the normal rhythm.
An important note : Please don't try to touch the toes by bending your back
Workaround
For those who find it difficult to maintain the posture due to problem in the legs or the back, there are some workarounds.
- You can keep your fingers/palms on the shin, instead of being suspended downward
- You can bend your legs a little
Releasing
- Inhaling slowly, raise your back gently and in harmony.
- You may also keep your hands on the waist, before coming up
- Come up from the lower back.
- Arch back a little, and come to the normal standing posture.
Benefits
- Strengthens the back and the torso
- Stimulates the abdominal organs
- Strengthens the legs
- Has a calming effect
Limitations
- If you have neck pain, keep the neck neutral; not stretched up or leaning downward.
- If you have lower back pain, bend the legs and go forward just a little.
-If you have cardiac condition or high BP, don't stretch / bend too much.
- Avoid the asan if you have Hernia or severe abdominal problem.
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