Dhanurasana | Technique and Benefits

Dhanu means a bow. The hands here are used like a bowstring to pull the head, trunk and legs up and the posture resemble a bent bow.

Dhanurasana

TECHNIQUE

1. Lie full length in the floor on the stomach, face downwards.


2. Exhale and bend the knees. Stretch the arms back and hold the left ankle with the left hand and the right ankle with the right hand. Take two breaths.


3. Now exhale completely and pull the legs up by raising the knees above the floor, and pull the legs up by raising the knees above the floor, and simultaneously lift the chest off the floor. The arms and hands act like a bow-string to tauten the body like a bent blow.


4. Lift up the head and pull it as far back as possible. Do not rest either the ribs or the pelvic bones on the floor. Only the abdomen bears the weight of the body on the floor.


5. While raising the legs do not join them at the knees, for then the legs will no be lifted high enough. After the full stretch upwards has been archive, join together the thighs, the knees and the ankles.


6. Since the abdomen is extended, the breathing will be fast, but do not worry about it. Stay in the pose to your capacity form 20 seconds to one minute.


7. Then, with an exhalation, release the ankles, stretch and legs straight, bring the head and the legs back to the floor and relax.

BENEFITS

1. In this posture the spine is stretched back.


2. This asana brings back elasticity to the spine and tones the abdominal organs.


3. The persons suffering from slipped discs have obtained relief by the regular practice of Dhanurasana.


4. Regular practice of Dhanurasana fat of the stomach is less.


5. Eyesight increases.


6. Hands-on vibration is less.


7. Vernereal diseases does not occur.


8. There are many diseases of the uterus is removed.