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Dhanurasana Yoga With Steps and Health Benefits

Dhanurasana Yoga With Steps and Health Benefits

Posture : Dhanurasana or The Bow Pose

Translation : The Sanskrit word dhanur means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow.

Pronunciation : dha-noor-ah-sa-na

Difficulty : Level 5

Instructions :

  1. Lie flat on the back in the shava-asana (corpse pose).
  2. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
  3. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
  4. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
  5. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
  6. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.

Comments :

The most obvious benefit of the Dhanurasana is that it restores flexibility to the spine. Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all sorts of digestive disorders and discomforts. Strain or fatigue in the legs is also released after a few repetitions. Extended practice will help develop upper-body strength.

Duration / Repetitions :

The Dhanurasana is either held for the duration of the inhaled or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.

Variations :

The two variations of the Dhanurasana have to do with the method of breathing and the amount of arch of the back. As one progresses with this asana and is able to hold the posture for a longer period of time, the posture can be held while slow, rhythmic breathing is maintained through the nostrils. As the spine becomes more flexible try drawing the feet closer to the head. Some are able to join the top of the head to the soles of the feet although this is certainly not necessary to accomplish the Dhanurasana.

Benefits of Bow Pose ( Dhanurasana )

  1. It Strengthens your back and abdominal muscles.
  2. The Bow Pose ( Dhanurasana ) is Highly Benificial for your Back, Back Bone, Chest and Abdominal Muscles. This Strengthens the Back and Relaxes your Abdominal Muscels which helps in Proper Functioning of your Abdominal Parts and Back. It Reduces Back Pain and is Benificial for Back Related Problems.

  3. This posture stimulates the reproductive organs.
  4. This Yogic Posture ( Dhanurasana ) Stimulates your Reproductive Organs. It Helps in Stimulation of your Reproductive Organs and Enhances your Quality Time Experiences. This asana Shows high Effectiveness in Reproductive Organ Stimulation and Their proper Functioning.

  5. Practicing this yoga will Opens up the chest, neck and shoulders.
  6. Performing the Bow Pose or Dhanurasana, Helps in Broadening of your Chest and Shoulders, Relaxes your Neck and is Highly Effective in Neck Related Problems such as Survicle. Performing this Yogic Posture Thrice a Day Opens up the Chest, Neck and Shoulders and Improves your Daily Living.

  7. It also tones your leg and arm muscles.
  8. The Bow Pose ( Dhanurasana ) is also very much Benificial for your Legs and Arm Muscles. Due to Streaching and Relaxing of Legs and Arms Muscles, The Bow Pose or Dhanurasana Reduces pain in Legs and Arms Muscles and Relax them. For Long term Effects, Practice The Bow Pose ( Dhanurasana ) Twice a Day.

  9. This yoga posture adds greater flexibility to the back.
  10. Due to Streaching of Back in The Bow Pose or Dhanurasana, It is Increases the Flexibility of your Back-Bone and Increases it's Strength to a Great Extent. Performing this posture also Reduces your Back Pain and other Back Related Problems.

  11. This is proven against stress and fatigue.
  12. The Bow Pose shows Drastic Effects against Stress and Fatigue. It helps in Reducing Stress and Fatigue of One Being and Helps to Restore the Normal Way of Living. The Bow Pose Fills your Body witl Positive Energy and Heals your Body From Within.

  13. Also this yoga pose relieves menstrual discomfort and constipation.
  14. One of The Main Benifit of this yoga is that, It Relieves Menstural Discomfort and Constipations in Women. Performing this Yogic Posture Five Times a Day will give you Assured Result and Relief from Menstrural Discomfort and Constipations.

  15. It is effective for people with renal (kidney) disorders.
  16. This Yoga Form also Proves very much helpful in Renal or Kidney Disorders. It Perfectly Cures Stones in Kidneys. It Supports Proper functioning of your Urinary System. All Problems related to Kidneys are Cureable with this form of Yogic Posture.

  17. It also provides relief from headache.
  18. It is also Very Effective and Powerful in Relief From Headaches and Building Concentration. It shows High Positive Results in Reducing Headache in Minutes. For Long term Effects Perform Dhanurasana Five ( 5 ) to Seven ( 7 ) Times a Day.


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