24. THE BOW: DHANUR ASANA

24. THE BOW: DHANUR ASANA

Dhanur Asana gives a full backward bend to the whole of the spine and all the muscles of the back from the neck to the lower back or lumber region. Bhujanga, Locust and Dhanur forms a series of exercises beneficial to the body when practiced together. As the forward bend flexes the spine, the bow extends it.

Instructions:

1. Lie on your stomach with your arms stretched on both sides. Place your right or left cheek on the floor.

2. Breathing in, bend the knees, bringing the feet up. Bring the heels close to the buttock area. Reach back to hold the ankles with your hands. The knees and the ankles should be closer to one another. 

3. Straighten up your neck and head. Holding the breath and keeping the arms straight, arch the entire body upwards. Lift the head, chest and thighs off the floor.

4. Remain in this position for 5 to 6 seconds. 

5. Exhale and return to the floor smoothly. Keep holding the ankles while you return to the first position. Put the cheek back on the floor and breathe normally. 

Note :

In this asana, all your efforts should be to give a backward pull with the legs and not a forward pull with the hands. Thus the knees remain on the floor and the only portion which is lifted and pulled upwards is the area above the abdomen, i.e. the chest and the head area.

Restriction: Not for pregnant women, as it increases the pressure on the abdomen.

Benefits :

Activates and strengthen all the major and minor joints of the body. Strengthens all the abdominal muscles and organs. Develops digestive power and removes extra weight and fat from the stomach and waist areas.  Enhance the elasticity of the spine. Chest, lungs and neck are strengthened and activated, benefiting people suffering from asthma and other respiratory problems. For women, it corrects menstrual and other troubles related to reproductive organs.