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Dhanurāsana

Picture
Dhanu means a bow.  This pose seems like a bent bow.

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.

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