Dhanurasana | Dhanurasana in English | Bow pose
He got the name of this posture because of its bow shape. Dhanurasana is one of the postures in the category of Padma Sadhana. It is rightly known as Dhanu-Asan.
Dhanurasana = Sagittarius + (Asana)
How to do Dhanurasana
- Lie on the abdomen, keep the distance between the buttocks in the legs, and keep both hands directly on both sides of the body.
- Bend the knees near the waist and hold the knee with your hands.
- Inhaling raise the chest above the ground and pull the legs towards the waist.
- Look in front with a smile on your face.
- Keeping your breath, stay in the posture, now your body is like a bow.
- Taking long deep breaths, relax in the posture.
- Take care, do asanas according to your capacity, do not tighten the body excessively.
- After 15-20 seconds, while exhaling, slowly bring the feet and chest back to the ground. Relax leaving the esophagus.
Benefits of Dhanurasana(benefits of yoga)
- Strengthening the back / spinal cord and abdominal muscles.
- Keep genitalia balanced.
- Tighten the chest, neck, and shoulders.
- Giving confirmation to the muscles of the arm and abdomen.
- Make the spine flexible.
- free from stress and fatigue.
- Ease of defecation and menstruation.
- Orderly functioning of the kidneys.
- Contraindications of Dhanurasan | Contraindications of Dhanurasana
- If you have had high or low blood pressure, hernia, back pain, headache, migraine (pain in the hemisphere), neck injury/damage, or recent abdominal operation, please do not try Dhanurasan.
- Pregnant women should not practice Dhanurasana.
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