Ardha Bhekasana is a variation of the Cobra Pose.
How to perform Ardha Bhekasana
First of all, you need to check which nostril you are breathing from.
You start this pose from another variation pose of Bhujangasana the cobra. You keep your lower arms on the floor with your elbows under your shoulders and your hands straight in front of you. The remaining body is in the cobra pose with your chest up and your legs stretched out in the back.
Spread your legs now about half a meter apart. If your right nostril is active, move your left hand towards your right elbow so that your left lower arm comes to lie in front of you. Now bend your right leg and bring your right foot as close to your buttocks as you can.
Through this change of arm position you are now able to lift your right arm up and grab your right foot with your right hand. Pull your foot down towards your hip. If you can, pull it down until the floor next to your hip. Now turn your hand around so that your fingers point forward towards your upper body. Through this your elbow comes further up and the heel of the hand is towards your legs.
Stay in the posture for 20 to 30 seconds, then bring your leg and arm slowly back to the floor and perform the pose from the other side.
Benefits of Ardha Bhekasana
Ardha Bhekasana is a pose that stretches your complete upper body. Your chest is opened, and through the stretch, your abdomen and internal organs get space to expand.
By this change of your usual posture, you stimulate your digestive system.
Of course you simultaneously stretch your thigh muscles and the muscles around your ankles with which these body parts get more and more flexible. You strengthen your arms, shoulders and neck.
Ardha Bhekasana is particularly good for women as it prevents and relieves problems with the uterus. With regular practice it can help against irregularities of menstruation.
Another benefit of this yoga pose is that it stimulates the second chakra and thus enhances sexual energy in the body.
Tips and Help
Try to keep your body straight and not twisted to the side while you are performing the posture. Keeping your breathing deep and normal helps you find peace in the pose.
When to avoid Ardha Bhekasana
It is good to avoid Ardha Bhekasana if you are suffering from migraine, insomnia, low or high blood pressure or injuries of lower back, shoulder or knees. You should also not press your ankle too hard if you experience any kind of pain in your knee.