| Description
This asana is useful to increase the backward
flexibility of the spine more effectively than in some other
positions involving backward bending.
The sanskrit word Dhanu means a bow. In this
asana the hands are used like a bow string to pull the legs,
trunk and the head. The pose then resembles the bow.
Benefits
Physical
- Improves digestion and helps cure gastrointestinal disorders,
dyspepsia, constipation etc. Activates pancreas and hence
recommended for diabetic patients.
- This asana has a good effect on adrenal glands, kidneys,
thyroid, parathyroid, pituitary and sex glands. Improves
secretion of their respective hormones.
- Useful in relieving respiratory capacity. Improves
blood circulation. The spinal column is realigned and
muscles, ligaments and nerves are given a systematic stretch
removing their stiffness. Weight around the abdominal
area reduces. For cervical spondylosis, practice under
supervision
Mental
Improves concentration.
Techniques
- Take a prone position with legs together, chin touching
the ground and the sole facing up. Stretch the hands straight
forward along the side of the head resting palm on the
ground.
- Inhale and bend the legs at the knees and hold the
ankles with the hands.
- Exhale and stretch both the legs backward and upward,
rising above the floor. The arms and hands should act
like a bow string to lift the chest up.
- Keep the head up and raise it as high and backwards
as possible. Look upward.
- Rest the body weight on your abdomen rather than on
the ribs or hips.
- While raising the legs, keep the knees away from each
other to lift them high enough. Once you stretch your
legs fully, try to join the knees together Maintain the
final posture for about 15 Seconds to 2 minutes. Slowly
release the ankles and come to the original position.
Cautions
- Those suffering from lumbar spondylosis should not practice
it.
- People who suffer from heart disease, hypertension,
hernia, colitis, peptic or duodenal ulcers should not
practise this.
Duration
15 Seconds to 2 Minutes 1 to 2 times.
Variations
- Parshva Dhanurasana.
- After going to the final stage of Dhanurasana, roll
to the right and again stretch both the legs. Come to
mid Dhanurasana position and roll to the left.
- This variation is strenuous. One should practice it
only under the observation of an expert teacher and after
consistant practice for a few months
Please remember that no practice can be adequately
learned from a book, written instructions. The guidelines
given in the web pages are intended to give you an introduction
to different yogic postures. However, it is advised to practice
the asanas under the guidance of a Guru or a qualified yoga
instructor.
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