Dhanurāsana
Dhanu means a bow. This pose seems like a bent bow.
Technique:
Note:
Benefits:
Technique:
- Lie on the floor on the stomach, face downwards.
- Inhale and bend the knees. Take the hands back and hold the left ankle with the left hand and the right ankle with the right hand. Hold this pose for 2 to 3 seconds with normal breathing.
- Now inhale completely and pull the legs up by raising the knees above the floor. Simultaneously lift the chest off the floor and raise the head and look straight.
- Only the abdomen bears the weight of the body.
- Keep the knees and the ankles together after achieving the final posture.
- Stay in this pose for about half a minute to one minute with normal breathing.
- While exhaling bring down the chest and legs. Release the ankles and relax the legs.
Note:
- Pull the arms up with the legs, instead of pulling legs with the arms.
Benefits:
- This āsana eliminates the fat in and around the stomach, hips and thighs.
- The flexibility of the spine is increased.
- This āsana strengthens the nervous system.
- This āsana removes intestinal and the abdominal disorders.
- It cures constipation.
- Piles and Gastric problems will be cured.
- Persons suffering from slip discs get relief from this posture.