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DHANURASANA
| Posture |
The
body takes the shape of Bow and therefore it is called Dhanu
( Bow in Sanskrit) asana. As the bow is strained during the
archery, the whole body id stretched during this asana posture. |
| Pre
position |
Prone Position. |
| Procedure |
- Bend
both the legs in knees and keep them 6 to 8 inches apart
from each other.
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Catch both the legs firmly near the ankles.
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Exhale & inhaling pull the legs upward with the hands,
allow the body to be stretched in a curve, push the
neck backwards.
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| Position |
After
taking the final position, try to raise the thighs up from ground
along with shoulders and chest. Push the neck backwards as much
as possible. |
| Releasing |
- Inhale
and exhaling bring both the knees, chin and shoulders slowly
on the ground.
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Leave the ankles and bring the hands beside the body.
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Straighten the bent legs and bring them as in the prone
position.
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| Duration |
Initially
practice it for 5 to 10 second. After practicing it for few
days you can increase the repetitions, once you are able to
do 5 repetitions easily then reduce repetitions and increase
the time up to 1 min. |
| Internal
Effects |
This
asana is a combination of both Bhujangasana and Shalabhasana
and can deliver benefits of both the asanas. Mainly the weight
is taken by the abdomen. This has favorable effect on enzyme
producing organs, liver, pancreas, small intestine and big intestine.
As a result of this the concerned organs become more active
and efficient. Also the blood circulation in arms and legs is
improved. |
| Precaution |
People
suffering from Back problems, TB in intestine, ulcer in stomach,
harnia should consult Yoga expert before practicing this asana.
Jerks and unbearable strains should be avoided.
People suffering from Abdomen problems should not do this asana
without consulting Yoga expert. |
Reference
Book:- Yoga Pravesh
Author :- Yogacharya
Vishwas Mandlik
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