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Saral Dhanurasana - Easy Bow Pose In Yoga, How to do Saral Dhanurasana - Easy Bow Pose In Yoga, Benefits of Saral Dhanurasana - Easy Bow Pose In Yoga, Precautions, & a note for yoga practitioners

Saral Dhanurasana – Easy Bow Pose In Yoga

Saral Dhanurasana (easy 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 Saral Dhanurasana - Easy Bow Pose In Yoga, breathing pattern while doing this yoga pose, benefits of Saral Dhanurasana - Easy Bow Pose In Yoga, its various variations, precautions, and notes for practitioners.   

How to do Saral DhanurasanaEasy 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. Grasp the ankles with the hands.
  • Keep the knees and thighs firmly on the floor and the arms straight throughout the practice.
  • Place the chin on the floor.
  • This is the starting position.
  • Tense the legs and push the feet backwards while raising the head and chest as high as possible from the floor without straining.
  • Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive. In the final position the head is tilted back.
  • Hold the final position for as long as is comfortable. Slowly lower the chest and head to the ground by releasing the legs.
  • Relax in the prone position until the respiration returns to normal.
  • This is one round. Practise up to 5 rounds.

Breathing pattern while doing Saral DhanurasanaEasy Bow Pose In Yoga

  • Inhale deeply in the starting position. Retain the breath inside while raising the body. 
  • Breathe deeply and slowly in the final position. Exhale while returning to the starting position.

Sequence

  • This is a good preparatory asana for beginners andalsoforthosewithstiffbackswhoareunabletoperform dhanurasana.

Benefits of doing doing Saral DhanurasanaEasy 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.
  • This posture is useful for lower back pain due to slipped disc or cervical spondylitis when it can be performed without discomfort. 
  • It tones the heart and lungs, and is beneficial for respiratory disorders. It helps to improve the posture.

Precautions while doing Saral DhanurasanaEasy 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

Saral Dhanurasana - Easy Bow Pose In Yoga is a part of the Backward Bending Yoga Poses Series. Backward bending poses and Saral Dhanurasana - Easy Bow Pose In Yoga come under the intermediate level yoga poses. In case you are a beginner in yoga, you should explore the beginner group of yoga poses. These include  Pawanmuktasana seriesrelaxation postures in yogameditation postures in yogavajrasana group of asanasstanding asanasSurya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation).

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

  1. Saral Bhujangasana – Easy Cobra Pose In Yoga.
  2. Bhujangasana – Cobra Pose In Yoga
  3. Tiryaka Bhujangasana – Twisting Cobra Pose In Yoga
  4. Sarpasana – Snake Pose In Yoga
  5. Ardha Shalabhasana – Half Locust Pose In Yoga
  6. Shalabhasana – Locust Pose In Yoga
  7. Saral Dhanurasana – Easy Bow Pose In Yoga
  8. Dhanurasana – Bow Pose In Yoga
  9. Kandharasana – Shoulder Pose In Yoga
  10. Ardha Chandrasana – Half Moon Pose In Yoga
  11. Utthan Pristhasana – Lizard Pose In Yoga
  12. Setu Asana – Bridge Pose In Yoga
  13. Gomukhasana – Cow’s Face Pose In Yoga

We hope that through this article you were able to understand how to do the Saral Dhanurasana - Easy Bow Pose In Yoga easily, its benefits, and precautions.

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