DHANURASANA
The Bow Pose
Instructions.
- Lie flat on the stomach and inhale
fully.
- Bend the knees and hold the ankles
with the hands.
- Tense the leg muscles and arch the
back.
- Simultaneously raise the head, chest
and thighs as high as possible.
- Keep the arms straight.
- Hold for as long as is comfortable.
- Practice up to maximum 5 times per
session.
Note.
- One may rock backwards and forwards
in the final position.
- Do not repeat the asana until the
breath returns to normal.
Breath.
- The breath may be retained inside in
the final pose or slow, deep breathing may be practiced.
Concentration.
Limitations.
- Not to be practiced by people with
hernia, peptic ulcers, intestinal tuberculosis or bent spine.
Benefits.
- This asana powerfully massages the
abdominal organs and muscles. Removes gastro-intestinal disorders,
dyspepsia, chronic constipation, and sluggishness of the liver. Quickly
reduces fat in the abdominal area.
Saral Dhanurasana
The EASY Bow Pose.
Instructions.
- Assume the starting position for
dhanurasana, lying flat on the
stomach and holding the bent legs at the ankles, with the hands.
- Relax the whole body.
- Tense the legs and try to push the
feet backward while raising the head and chest. Do not try to raise the
thighs off the ground.
- Maintain the final pose for a
comfortable period of time and then slowly return to the floor.
- Repeat when the respiration rate
returns to normal.
Note.
- This is a good asana for beginners or
people with a stiff back who are unable to do
dhanurasana.
Breath.
- Inhale while lying on the ground.
- Raise the body with the breath
retained inside.
- Breathe deeply and slowly in the
final pose.
- Exhale on returning to the floor.
Benefits.
- This asana powerfully massages the
abdominal organs and muscles. Removes gastro-intestinal disorders,
dyspepsia, chronic constipation, and sluggishness of the liver. Quickly
reduces fat in the abdominal area. But not as powerfully as
dhanurasana.
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