Dhanura-asana - The Bow Pose
The Sanskrit word dhanur means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow.
Instructions:
1. Lie flat at the returned withinside the shava-asana (corpse pose).
2. Lie at the belly with the top became to at least one aspect and the fingers along the frame with arms going through upward.
3. Turn the top and region the chin at the ground. Exhale, bend the knees, attain returned with the fingers and hold close the proper ankle with the proper hand and the left ankle with the left hand.
4. While inhaling, slowly increase the legs via way of means of pulling the ankles up and elevating the knees off the ground at the same time as concurrently lifting the chest off the ground. Hold the inhale breath. The weight of the frame need to be resting at the stomach.
5. Tilt the top as a ways returned as possible. Hold the posture so long as you may comfortably keep the inhale breath.
6. Slowly exhale bringing the knees to the ground, launch the ankles, slowly deliver the legs and fingers instantly down at the ground and flip the top to at least one aspect, assuming the inclined posture you started out with.
Note:
The maximum apparent advantage of the dhanur-asana is that it restores flexibility to the spine. Regular exercise will relieve decrease returned ache and launch anxiety and pressure withinside the top returned and neck location.
The alternating stretching and liberating of the stomach muscle tissues will increase blood go with the drift to this location and aids all forms of digestive problems and discomforts. Strain or fatigue withinside the legs is likewise launched after a few repetitions. Extended exercise will assist increase top-frame strength.
Repetitions:
The dhanur-asana is both held at some stage in the inhaled or among one and 3 mins at the same time as respiratory lightly thru the nostrils. Repeat it or 3 times.
Variations:
The versions of the dhanur-asana should do with the approach of respiratory and the quantity of arch of the returned. As one progresses with this asana and is capable of keep the posture for an extended length of time, the posture may be held at the same time as slow, rhythmic respiratory is maintained thru the nostrils. As the spine turns into greater bendy attempt drawing the ft in the direction of the top. Some are capable of be part of the pinnacle of the top to the soles of the ft even though that is sincerely now no longer vital to perform the dhanur-asana.
Benefits of Dhanurasana:
- Dhanurasana strengthens the returned and the stomach on the equal time.
- Keeps you energetic and energetic.
- It enables enhance upon belly problems.
- Bow Pose additionally enables in decreasing fats round stomach location.
- It is useful mainly to girls because it improves reproductive machine and enables enhance menstrual problems.
- Helps alter the pancreas and is usually recommended for humans with diabetes Expands the thoracic location of the chest Helps alleviate hunchback Increases the appetite Bow Pose combines the blessings of the Cobra and the Locust postures.
- Balancing the weight of the body on your abdomen also reduces abdominal fat and keeps the digestive and reproductive systems healthy.
