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Bow Pose asana

How to do Dhanurasana?

  1. Lie on your stomach, feet hip width apart, arms alongside the body with the palms facing downward.
  2. Bend the knees and lower your heels towards your hips.
  3. Hold the ankles or the tops of the feet.  If you can’t reach take a strap between your hands and place it around the ankles.
  4. Place the forehead on the floor, and with an inhalation lift the thighs, chest and head together into the air.
  5. Pull the forehead upwards and focus your eyes on the point between the eyebrows, but do not hold any tension in the neck.
  6. Breathe normally.  Hold the position for as long as it is comfortable.
  7. With an exhalation, slowly return to the whole body to a prone position, placing the head either:
    1. on your folded arms,
    2. under your forehead, or
    3. turned to one side.

How to breathe during Dhanurasana ?

  1. Inhale deeply in the starting position.
  2. Retain the breath while raising the breath while raising the body.
  3. Retain the breath inside in the final position or practice slow, deep breathing so that the body rocks gently in unison with the breath.
  4. Exhale while returning to the prone position.

Awareness during Dhanurasana?

  1. Physical:  On the abdomen or the back.
  2. Spiritual: On Manipura Chakra.

Contra indications for Dhanurasana

  1. A weak heart.
  2. High blood pressure.
  3. Hernia.
  4. Colitis.
  5. Stomach or duodenal ulcer.
  6. Should not be practiced before sleep as it stimulates the adrenal glands and the sympathetic nervous system.

What are the benefits of Dhanurasana?

  1. The entire alimentary canal is reconditioned.
  2. Liver, abdominal organs and muscles are massaged.
  3. Pancreas and adrenal glands are toned, balancing their secretion.
  4. Kidneys are massaged, and excess weight is reduced around the abdominal area.
  5. Improves the functions of the digestive, excretory and reproductive systems.
  6. Helps remove gastrointestinal disorders, dyspepsia, constipation and sluggishness of the liver.
  7. Useful for the management of menstrual disorders.
  8. Improves blood circulation, removes stiffness in the muscles, and aligns the spine.
  9.  Helps to correct hunching of the upper back.
  10. Strengthens the leg muscles, especially the thighs.
  11. Recommended for chronic constipation, asthma, diabetes and thyroid conditions.

· Dhanurasana is ideally practiced after Bhujangasana and Salabasana and should be followed by a forward bending posture.
· It should not be practiced until at least 3-4 hours after a meal.

Vedic yoga centre offers 200 hour, 300 hour and 500 hour yoga teacher training in Rishikesh.All courses are Yoga Alliance certified.

Please check the website for more details on our ytt programs.