From lying on your stomach bend your right leg up so that the foot points upward, toward the ceiling or sky. The left leg is to remain on the floor. Reach your right hand back, grab onto your right foot or ankle. Once you have a grip on your right leg, lift the right thigh off the floor. Engage the right leg to the extent that it is possible. You can move your free arm in front to support your upper body.
Lower your right leg and repeat the same process for the left leg (left arm, left leg).
Effects and Benefits
Physical – Ardha Dhanurasana energizes the entire body and builds core strength.
Spiritual – This pose creates a great energy throughout the body and opens many of the subtle channels called Nadis. The solar plexus of nerves, which is associated with Manipura Chakra, is especially enlivened by this posture.