Dhanur Asana gives a full backward bend to the whole of the spine and all
the muscles of the back from the neck to the lower back or lumber region.
Bhujanga , Locust and Dhanur forms a series of exercises beneficial to the
body when practiced together. As the forward bend flexes the spine, the bow
extends it.
How to do :
- Lie on your stomach with your
arms stretched on both sides. Place your right or left cheek on the floor.
Bend the knees, bringing the feet up. Bring the heels close to the buttock
area. Reach back to hold the ankles with your hands. The knees and the
ankles should be closer to one another.
- Inhale as much air as you can.
Straighten up your neck and head. Holding the breath and keeping the arms
straight, arch the entire body upwards. Lift the head, chest and thighs off the floor.
Remain in this position for 5 to 6 seconds.
- Exhale and return to the floor
smoothly. Keep holding the ankles while you return to the first position.
Put the cheek back on the floor and breath normally.
- Leave the ankles and let the
legs gradually return to the floor. Bring the arms and hands to the floor on
both sides and relax for 6 to 8 seconds. You have completed one round of bow
posture.
Note :
In this asana, all your efforts
should be to give a backward pull with the legs and not a forward pull with the
hands. Thus the knees remain on the floor and the only portion which is lifted
and pulled upwards is the area above the abdomen, i.e. the chest and the head
area.
Restrictions :
Start with two rounds on the
first day and gradually to a maximum of four rounds. In the first position in
case you find it difficult to hold the ankles then hold the toes.
Do not attempt the bow
while pregnant, as these asana increases the pressure on the abdomen.
Benefits :
Activates and strengthen all the major and minor joints of the body. Strengthens
all the abdominal muscles and organs. Develops digestive power and removes
extra weight and fat from the stomach and waist areas. Enhance the elasticity
of the spine. Chest, lungs and neck are strengthened and activated, benefiting
people suffering from asthma and other respiratory problems. For women,
it corrects menstrual and other troubles related to reproductive organs.
