Dhanurasan
(Bow Pose)
- Lie down on your stomach.
- Bend the knees, hold the left ankle with the left hand and the right ankle with the right hand.
- Now inhaling (Radhey), gently pull the legs up by lifting the knees above the floor and, meanwhile, raise the chest too.
- Raise the head and draw it backwards without any strain.
- Your abdomen should bear the whole body weight on the floor.
- Let the knees separate to raise the body higher, and try to arch the back as far as possible.
- Stay in this pose for 15-20 seconds with normal breathing.
- Then, with an exhalation (Shyam), lowering the legs and the trunk, come to the floor.
- Repeat the process 2 more times likewise.
Awareness
On the synchronization of the movement with the breath and the abdominal region and the back.
Benefits
Dhanurasan is a very effective asan to keep the liver, abdominal organs and muscles and kidneys in proper condition. It has a toning effect on the pancreas and adrenal glands which helps maintain balance in their secretions. It improves the digestive and reproductive organs, assists in rooting out gastrointestinal disorders, dyspepsia, chronic constipation and poor functioning of the liver. It is also very beneficial for the treatment of diabetes, incontinence, menstrual disorders and even cervical spondylitis. Mainly, the spinal column is realigned well and checks the urinary disorders.
Limitations
People with weak heart, high BP, hernia, colitis, peptic or duodenal ulcers should best avoid it. And one should not do it before sleep at night because it activates the adrenal glands and the sympathetic nervous system.
