DHANURASANA

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     Dhanurasana | Bow Pose

The name “Dhanurasana” comes from the Sanskrit words Dhanura which means “bow” and Asana means “posture” or “seat”.This body posture of this is named after the shape it takes-that of a bow. Dhanurasana is also sometimes linked with upward wheel pose or Urdhva Chakrasana. The Bow or Dhanurasana raises both halves of the body at once, combining the movements of the Cobra and Locust, and countering the Plough and the Forward Bend, same as like an archer stringing a bow. In this you use your hands and arms to pull your trunk and legs up together to form a curve. It tones back muscles and maintains the elasticity of spine, improving posture and increasing vitality. 

The body weight is balanced on the abdominal muscles and they are given pressure so that the intra-abdominal organs, i.e. stomach, liver, spleen, pancreas and intestines are massaged by the change in pressure. It also improves the secretions of these organs. It improves the peristalsis of the intestine and relieves constipation. The blood flow to the abdominal organs is also improved. Sluggishness of the liver is removed as is dyspepsia. With regular practice it will reduce the fat around the abdomen and thigh areas. This asana creates strength in the muscles of the spinal cord and the nerves of the back. It helps to realign the spine. It also strengthens the muscles of the arms and thighs. It widens and opens the chest area thereby improving respiration, relieving asthma and bronchitis. It is helpful for breast development and helps to remove hunching of the upper back and shoulders. There is an improvement in the circulation of lymph and blood throughout the body especially the arms and legs due to the toning of the muscles. Tones the adrenal glands and balances their secretions. Massages the kidneys. Stimulates the sympathetic nervous system.

         Precaution of dhanurasana

  • Do not practice Dhanurasana (Bow Pose) if you have:
High or low blood pressure
Hernia
Neck injury
Pain in the lower back
Headache migraine
Recent abdominal surgery
  • Ladies should avoid practicing this yoga pose during pregnancy. 

                   Procedure of dhanurasana

            • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
            • Fold your knees, take your hands backwards and hold your ankles.
            • Breathing in, lift your chest off the ground and pull your legs up and back.
            • Look straight ahead with a smile on your face.
            • Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
            • Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
            • After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax. 

                   Benefits of dhanurasana

            • Strengthens the back and abdominal muscles
            • Stimulates the reproductive organs
            • Opens up the chest, neck and shoulders
            • Tones the leg and arm muscles
            • Adds greater flexibility to the back
            • Good stress and fatigue buster
            • Relieves menstrual discomfort and constipation
            • Helps people with renal (kidney) disorders.