ETYMOLOGY: This pose is in some ways a variant of DHANURASANA. The Sanskrit term UTTYTHA means “lifted”, and the term ARDHA means “half”. Consequently, the name of this asana may be translated as “the half arch standing”.
HOW TO PERFORM THIS ASANA
The left side:
Stand on your feet. Bend the right leg towards the back, grasping the ankle with the right hand. The left leg stays stretched.
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Lift the left arm to the level of the shoulders, palm facing downwards. Relax the muscles of the right foot and arm, as well as the dorsal musculature. In the final phase of this asana, push the right leg as much as possible to the back and upwards, in the same time leaning the trunk forward, until it is approximately parallel to the ground. The eyes are open, and you should maintain a state of inner focus while performing this asana.
FOCUS
While performing this asana on the left side, focus to perceive the activation of Manipura chakra, in its receptive, sensitive aspect.
The right side:
Stand on your feet. Bend the left leg towards the back, grasping the ankle with the left hand. The right leg stays stretched.
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Lift the right arm to the level of the shoulders, palm facing downwards. Relax the muscles of the left foot and arm, as well as the dorsal musculature. In the final phase of this asana, push the left leg as much as possible to the back and upwards, in the same time leaning the trunk forward, until it is approximately parallel to the ground. The eyes are open, and you should maintain a state of inner focus while performing this asana.
FOCUS
While performing this asana on the right side,focus to perceive the activation of Manipura chakra, in its dynamic, controlling aspect. Finally, perceive the subtle differences between the left side and the right side.
BENEFICIAL EFFECTS
From a physical point of view, this asana has all the beneficialial effects of DHANURASANA. The muscular extension allows the spine to gain in flexibility. This pose is also a good preparation for the practice of DHANURASANA.
- The back, legs, knees, and thighs gain in elasticity and suppleness.
- Cellulite is removed through the practice of UTTYTHA ARDHA DHANURASANA, which is also quite efficient for people who want to lose weight.
- Consequently, this asana is highly recommended for dancers, as it develops a sense of movement and balance.