Dhanurasana

Dhanurasana


Bow Pose
This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string.
The shooting bow pose derives its name from the formation that one finds his or her body in when performing the pose. This is also known as the Akarna dhanura asana. The pose is named so because the shape the body takes resembles that of a bow and arrow.
Procedure:
Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose.
Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.
With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.
Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.
Benefits:
One who regularly practices Halasana, Mayurasana and Dhanurasana never becomes lazy. One is always active and energetic.
This asana gives a good massage to the abdomen so it cures prolonged constipation, dyspepsia,and other disorders of the stomach.
Increases energy and counteracts depression.
It cures spinal hump and rheumatism of the legs, the knees and the hands.
It reduces fat. It activates the intestines and increases the digestive power.
It nourishes all the abdominal organs by supplying blood to them. This asana is a blessing to those who suffer from gas and other intestinal disorders.
stretches the chest and lungs.
This asana is very beneficial specially to women because it alleviates the menstrual disorders and improves the reproductive system.
This asana rejuvenates the spine .
It prevents bones from being untimely degenerated.
It activates the pancreas and insulin is produced in proper proportion.
Precautions:
Do not try this pose at all if you suffer from hernia, back problems or even cervical spondylosis.
Firstly, if you are a beginner do not try the pose when you are alone.
This pose belongs to the intermediate level of yoga poses and therefore if you are novice, you should not try this pose at the very outset.
You should not perform this asana in case you are pregnant.
People with spinal injuries should also avoid this pose.
Position:
Lie on the abdomen


Ardha Matsyendrasana
Trivikramasana
Utkatasana
Setu Banda Sarvangasana
Laghu Vajrasana
Samakonasana
Suptha Veerasana
Sukhasana
Pavanamukthasana
Ardha Chakrasana
Shirshasana
Parshvothanasana
Eka Pada Koundinyasana
Rajakapothasana
Veerasana
Angustasana
Vipareetha Shalabhasana
Kandasana
Ushtrasana
Padmasana

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