Yoga Poses: Dhanurasana
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Dhanurasana
- When it comes to building the body, yoga might lag a little behind in terms of tempo. But, powerful yoga postures don’t fiddle in boosting the overall health of the body and mind. This is why many yoga postures are treated as a tool for balancing life. One of the most commonly performed yoga postures would be the Dhanurasana. Two primary benefits of this pose would be relief from anxiety and stress. Of course, these are not the only benefits of this yoga posture. Instead, you have so many more, which will be dealt with in the next few sections.
- Dhanurasana is widely recognized as the bow pose. The native term “dhanu” means bow. And, the term “asana” translates to pose. May be, this is how the posture gained its name in the first place. The pose expects you to lie on your stomach. Then, the hands need to be used to hold the feet. During the posture, your body has to stretch as much as possible. As you perform the asana, you will realize that the body gets into a bow like position.
- The site Yoga International describes this asana as a beautiful resemblance of the archer’s priceless bow.
How To Do The Dhanurasana?
Now, let’s understand more on how to perform this asana.
- To begin with, you need to find a flat surface where you can lay down. Ensure that the chosen site is comfortable.
- Lay down on your stomach. Your feet has to be spaced apart. Ensure that the feet are parallel to your hips. Your arms need to be placed along the sides of your body.
- Gradually, fold your knees. The knees should be folded in an upward direction. Then, use your hands to hold the ankles.
- Breathe in before lifting your chest. Once the chest is lifted off the ground - pull your legs. This is when the stretch actually happens. The stretch needs to be felt in your thighs and arms. This pose needs to be maintained for 10 to 15 minutes. The longer would be better! Always pay close attention to how you breathe during Dhanurasana. It is important to take deeper and longer breathes.
- To release yourself from the posture, begin with the chest. Gradually bring your chest down. And, the legs should be returned to the ground. The grip on your ankles need to be released at a gentle pace. Also, keep your arms in a relaxed position, more towards the sides of your body.
The above steps can be repeated a couple of times.
Benefits Of The Dhanurasana
- The Dhanurasana pose is famed for strengthening the mind.
- Most of the time, the human body forgets to nurture the back. In fact, very little awareness is spread around this part of the body. The Dhanurasana offers the liberty and courage to power the unknown.
- Bharat Takur has mentioned charmingly in his website that the Dhanurasana is all about boosting the flow of blood to various parts of the body. The spinal cord is stretched, and this increases the flow of blood to all the spinal nerves. Indeed, a chain reaction happens during every stage of the Dhanurasana.
- This yoga pose impacts multiple parts of the body. The positive energy flows through the neck, arms, shoulder and leg muscles. All these regions are carefully strengthened as you engage in the asana.
- If you have common health ailments like asthma, this workout can do great wonders for you. During the pose, you need to breathe as deeply as possible. This is when the overall capacity of the chest and lungs increase. With an increase in lung (or chest) capacity, you are more likely to recover from respiratory illnesses.
- As mentioned previously, the back is often an unvisited territory. With the help of the dhanurasana, you will be able to increase the overall flexibility of your back.
- Another interesting benefit of practicing this pose would be enhanced digestive health. Those who are suffering from frequent episodes of constipation, need to engage in this yoga pose for long term relief. In fact, women who experience frequent discomfort during their menstrual cycles can benefit from the Dhanurasana.
- This yoga pose is also effective against renal issues. People with kidney trouble can try the Dhanurasana for relief. But, to see visible changes in your body and lifestyle - the pose needs to be performed on a daily basis.
Precautions To Be Taken While Doing The Dhanurasana
- Dhanurasana might sound like a great yoga posture that helps you handle stress. But, it is not an asana for everyone. There are few important precautions to be taken before practicing this asana.
- First of all, this asana is not meant for people who suffer from chronic health issues like hernia. If you have low or high blood pressure, this asana will affect your negatively.
- People who are subject to serious episodes of headaches and migraines must not follow this pose.
- Moving on, those who have undergone medical procedures must steer clear of this pose. It not recommended for them.
- Women who are pregnant should not practice the Dhanurasana.
- When you perform the Dhanurasana, always remember to breathe as deep as possible. Never hold your breath during the posture. If you choose to hold your breath, heaviness will develop in your head. And, this will result in headaches and migraines.
- The legs and arms should be held stiff. This firmness prevents the spine from bearing any weight.
On the whole, Dhanurasana is a wonderful yoga pose to be tried and practiced. It helps in recovering from many health issues. Indeed, experts consider this as a potent alternative to modern medicine. The best thing about this “bow pose” would be its divine impact on your mind. After a few successful reps, you are likely to sense a wave of relief and calmness. This will help you perform daily chores in a seamless and more energetic manner. Remember, this is pose is best performed under the sun, every morning. And, there is no harm in performing the Dhanurasana on a daily basis!
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