Dhanurasana (Bow Posture) I Benefits I Contradictions

Dhanurasana (Bow Posture). In Sanskrit Dhanur means ‘bow’. This is called the bow posture because in this posture the body resembles a bow with its string attached to it. The trunk and the thighs represent the bow, whereas the hands and legs take the place of the string.

Let us perform Dhanurasana by following the steps given below:

1. Lie down in prone position.
2. Exhaling, slowly bend the legs backwards at the knees.
3. Hold the toes or ankles firmly with hands as per your capacity.
4. Inhaling, raise thighs, head and chest as high as possible. Stretch and bring the toes or ankles towards head. Look upward. Maintain the position comfortably for 5-10 seconds.
5. To come back, release the arms and keep them beside the body. Straighten the legs. Bring the legs, head, shoulders and chest slowly on the floor and relax in starting position.

Remember the following points:

Do’s 

• Balance the weight of body on lower abdominal region.
• Arch the back, as much as possible.
• Keep the chest close to the floor.
• The arms should be straight.

Don’ts

• Do not jerk or strain , take the position slowly.
• While assuming the posture, do not lean over to a side.
• Do not bend or spread out the elbows, while maintaining the posture.

Benefits

• Dhanurasana is a good exercise for joint of the shoulders, knees, ankles and entire backbone.
• It is beneficial for management of diabetes mellitus as it massages the liver and pancreas.
• It helps to reduce excess fat around the belly, waist and hips.
• It strengthens the ligaments, muscles and nerves in the back, arms, legs, shoulders, neck and abdomen.
• It stimulates and regulates thyroid and adrenal glands.
• It helps in reducing backache pain.
• It is good for the conditions of hunched back and drooping shoulders.

Limitation

• Person with high blood pressure, hernia, peptic ulcer, appendicitis, colitis slipped disc, lumber spondylitis, headache migraine, recent abdominal surgery, neck injury should not practice this asana.

Preparatory Poses

• Bhujangasana
• Salabhasana
• Setu Bandhasana
• Supta Virasana
• Virasana

Follow-up Poses

• Matasyasana
• Ustrasana
• Urdhva Dhanurasana
• Urdhva Mukha Svanasana
• Setu Bandh Sarvangasana

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Source-NCERT