Dhanurasana in yoga also known as the bow pose a part of the backward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. They are a part of postures that turn the body out to face the world. They are stimulating and extraverting. In this article, we will easily and comprehensively learn how to do Dhanurasana – Bow Pose In Yoga, breathing pattern while doing this yoga pose, benefits of Dhanurasana – Bow Pose In Yoga, its various variations, precautions, and notes for practitioners.
How to do Dhanurasana – Bow Pose In Yoga
- Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
- Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles.
- Place the chin on the floor. This is the starting position.
- Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together. Keep the arms straight.
- In the final position the head is tilted back and the abdomen supports the entire body on the floor. The only muscular contraction is in the legs; the back and arms remain relaxed.
- Hold the final position for as long as is comfortable and then, slowly relaxing the leg muscles, lower the legs, chest and head to the starting position.
- Release the pose and relax in the prone position until the respiration returns to normal.
- This is one round. Practice 3 or up to 5 rounds.
Breathing of doing Dhanurasana – Bow Pose In Yoga
- Inhale deeply in the starting position.
- Retain the breath while raising the body.
- Retain the breath inside in the final position or practise slow, deep breathing so that the body rocks gently in unison with the breath.
- Exhale while returning to the prone position.
Sequence
- Dhanurasana is ideally practised after bhujangasana and shalabhasana and should be followed by a forward bending posture. It should not be practised until at least three or four hours after a meal.
Benefits of doing Dhanurasana – Bow Pose In Yoga
- The entire alimentary canal is reconditioned by this asana.
- The liver, abdominal organs and muscles are massaged.
- The pancreas and adrenal glands are toned, balancing their secretions. The kidneys are massaged and excess weight is reduced around the abdominal area.
- This leads to improved functioning of the digestive, excretory and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver.
- It is useful for the management of diabetes and menstrual disorders. It improves blood circulation generally. The spinal column is realigned and the ligaments, muscles and nerves are activated, removing stiffness.
- It helps to correct the hunching of the upper back. It strengthens leg muscles, especially the thighs.
- Dhanurasana is useful for freeing nervous energy in the cervical and thoracic area, generally improving respiration.
Precautions while doing Dhanurasana – Bow Pose In Yoga
- People who suffer from a weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers should not attempt this practice.
- This asana should not be practised before sleep at night as it stimulates the adrenal glands and the sympathetic nervous system.
Backward Bending Yoga Poses Series
Backward bending yoga poses are postures that turn the body out to face the world. They are also dynamic postures that move counter to gravity and, therefore, require strength and energy to perform. The general benefits include stretching the abdominal muscles, toning, and strengthening the muscles controlling the spine.
The backward bending yoga pose series includes the following 13 yoga poses
- Saral Bhujangasana – Easy Cobra Pose In Yoga.
- Bhujangasana – Cobra Pose In Yoga
- Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
- Sarpasana – Snake Pose In Yoga
- Ardha Shalabhasana – Half Locust Pose In Yoga
- Shalabhasana – Locust Pose In Yoga
- Saral Dhanurasana – Easy Bow Pose In Yoga
- Dhanurasana – Bow Pose In Yoga
- Kandharasana – Shoulder Pose In Yoga
- Ardha Chandrasana – Half Moon Pose In Yoga
- Utthan Pristhasana – Lizard Pose In Yoga
- Setu Asana – Bridge Pose In Yoga
- Gomukhasana – Cow’s Face Pose In Yoga
We hope that through this article you were able to understand how to do the Dhanurasana – Bow Pose In Yoga easily, its benefits, and precautions.
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