Introduction
Dhanurasana is called Chakrasana or Bow Pose. The name originally comes
from two Sanskrit words dhanura meaning "bow" and asana meaning
"posture" or "posture".
Dhanurasana is an excellent back bending yoga pose to enhance and regain spinal
strength and flexibility.
It strengthens the internal organs, especially the digestive organs, hence
eliminating constipation. This pose expands the chest and strengthens the
lungs, making it a good pose for people with asthma and breathing problems.
Dhanurasana also strengthens the leg muscles, especially the upper thighs,
relieves stiff shoulders and reduces excess weight around the abdominal region. This
mudra is recommended for people with diabetes, incontinence and menstrual
disorders.
It tones the back muscles as well as increases the elasticity, vitality of your
spine and improves posture. You can balance your entire body weight on the
stomach, it also reduces your belly fat.
Along with this, it also keeps your reproductive and digestive
system healthy. Dhanurasana not only brings some health benefits but also
provides an excellent and powerful massage to the internal organs.
It is one of the most important and highly preferred yoga asanas known for its benefits and health benefits such as treating asthma, reducing weight, increasing suppleness and flexibility, strengthening your lower back and more.
Method of doing Dhanurasana:
- Lie on your stomach with your feet hip-width apart and your hands at the sides of your body.
- Bend your knees, walk your hands back and clasp your ankles.
- Inhaling, lift your chest off the ground and pull your legs up and back.
- Look straight ahead with a smile on your face.
- Keep the posture steady while paying attention to your breath. Your body is now curved and taut in the form of a bow.
- While relaxing in this posture, take long deep breaths. But bend only as far as your body allows you to. Do not over stretch.
- After 15-20 seconds, as you exhale, slowly bring your feet and chest to the ground. Release the ankles and relax.
Breathing
action while doing Dhanurasana:
- First of all, you need to breathe properly.
- Now you can take deep breaths while raising the body.
- While maintaining this pose, you can continue to exhale and inhale very slowly.
- While going to the starting position, you need to exhale deeply.
Time to do Dhanurasana:
- You can continue this pose for 15 to 20 seconds for better results.
- After 15 to 20 seconds, you can release your position and relax
Benefits
of doing Dhanurasana:
Weight
loss:
o
It
brings a better stretch on your abdominal sides and abdomen.
o
Continuous
practice of Dhanurasana helps you to burn your body fat easily.
o
Along
with this, it also brings a perfectly toned shape to your entire body.
Effective in
lethargy:
o
It
is extremely helpful to reduce lethargy.
o
This
asana works directly on the navel region on your solar plexus ( located behind the navel, which is the
central point of the human body, also known as the second brain ).
o
These
nerves help in better efficiency and better functioning of major organs like
reproductive, preventive and digestive.
Healthy Liver:
o
This
yoga posture ensures better functioning of the entire abdominal organs.
o
It
also massages your liver which aids in digestion.
Helps to clean the
blood:
o
Dhanurasana
helps the blood to flow effectively in your overall body and various organs.
Healthy
Kidneys:
o
If
you perform this mudra properly, your kidneys function well and effectively.
Strengthens the
Spinal Column:
o
This
asana rejuvenates and refreshes your spinal column.
Cures Asthma:
o
This
yoga posture helps people to overcome the hump of asthma patients, which
aggravates ill health.
o
Along
with this, it also leads to free air flow from your nostrils.
Cures
Back Pain:
o
Dhanurasana
is an excellent asana that stretches your nerves, ligaments and muscles which
are beneficial in providing better relief from back pain.
Other benefits of doing Dhanurasana:
- Enhances digestion and appetite.
- Helps in curing dyspepsia (obesity), rheumatism and gastrointestinal problems.
- Cures constipation.
- Improves blood circulation.
- Gives flexibility to the back.
- Strengthens the back muscles.
- Improves the function of liver, pancreas, small intestine and large intestine.
- Act as a stress reliever.
- Strengthens the ankles, thighs, waist, chest and abdominal organs.
- Treat menstrual disorder.
- Improve kidney and liver function.
- It improves posture.
- Provides relief from back pain.
- Cures respiratory diseases like asthma.
Precautions
· A person who is suffering from headache, abdominal surgery, high blood pressure, back pain, migraine and hernia should not practice this Dhanurasana. Women should not do this yoga mudra during pregnancy and during monthly period.
