Dhanurasana
Dhanu
means a “bow”. When this asana is performed it represents the appearance of a
bow. The
stretched arms and fore arms form the string of the bow.
TECHNIQUE:
1. Lie
on your chest with the face downwards.
2. Keep
the arms by the sides.
3.
Gently fold the legs at the back. Raise your hands backwards.
4. Catch
hold of the ankles with hands.
5. Raise
the chest and head extend the chest.
6. Keep
the arms and forearm quite straight and stiff.
7. 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.
8. Only
the abdomen bears the weight of the body on the floor.
9. While
raising the legs do not join them at the knees, for then the legs will not be
lifted
high
enough.
Breathing:
Breathing
should be normal in the final position. Should not hold the breath.
Timings:
This
asana can be done for 10 to 20 seconds according to the practitioner’s
capacity. 2 or
3 times
can be done.
Benefits:
This
asana gives a good massage to the abdominal region. This is useful in chronic
constipation,
dyspepsia and sluggishness of liver. It removes hunch back, rheumatism of legs,
knee joints and hands. It keeps the spine elastic. It prevents premature
ossification of bones. Persons suffering from slipped discs have obtained
relief by the regular practice of
Dhanurasana.
Cures asthma and diabetes. It also prevents fat from forming around the stomach
and hips. This asana stimulates the endocrine gland and is excellent for women
suffering from irregular or faulty menstruation.
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