Dhanurasana (bow pose)
1) Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
2) Bend the knees and bring the heels close to the buttocks. Clasp the hands around the ankles. Place the chin on the floor. This is the starting position.
3) Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together. Keep the arms straight.
4) In the final position the head is tilted back and the abdomen supports the entire body on the floor. The only muscular contraction is in the legs; the back and arms remain relaxed.
5) Hold the final position for as long as is comfortable and then, slowly relaxing the leg muscles ,lower the legs, chest and head to the starting position.
6) Release the pose and relax in the prone position until the respiration returns to normal.
This is one round.
Breathing: Inhale while raising the torso,Breathe normally in the final position,Exhale while lowering
1) Dhanurasana strengthen lower back muscles.
2) The entire alimentary canal is reconditioned by this asana. The liver, abdominal organs and muscles are massaged. The pancreas and adrenal glands are toned, balancing their secretions. The kidneys are massaged and excess weight is reduced around the abdominal area.
3) This leads to improved functioning of the digestive, eliminative and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver.
4) It is recommended in yoga therapy for the management of diabetes, incontinence, colitis, menstrual disorders and, under special guidance, cervical spondylitis. It improves blood circulation generally Dhanurasana is useful for relieving various chest ailments, including asthma, and for freeing nervous energy in the cervical and thoracic sympathetic nerves, generally improving respiration.
People who suffer from a weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers should not attempt this practice. This asana should not be practised before sleep at night as it stimulates the adrenal glands and the sympathetic nervous system.