In Sanskrit the word "Dhanus" means 'bow'. The final posture assumed in
this pose resembles a tightly drawn bow. Your trunk and thighs represent
the curve of the bow and the hands and legs the bowstring.
Sequence:
- Lie flat on the floor with the abdomen, chest and chin touching the ground.
- Keep your hands on both sides.
- Keep both legs a bit apart.
- Relax your whole body.
- Bend your legs backward and grasp the ankles firmly with your hands..
- First raise your chin and then bend your head and neck backwards. The chest should still be touching the ground.
- Inhale slowly and pull your legs up.
- Keep raising your head, neck, chin, chest, thighs and knees backwards, such that only the navel region is touching the ground
- Balance your body on the navel region.
- Pull your legs and arms arching your body as much as possible.
- Gradually, bring your knees, feet and toes together.
- Look up and fix you gaze on the ceiling.
- Holding your breath maintain this posture until you feel the strain in your back.
- Start exhaling slowly and gradually return to the starting position.
Caution:
- Pregnant women should not practice this pose.
- If you are suffering from slipped disc, hernia, colitis, stomach ulcer, heart problems, and high blood pressure, do not perform the pose.
Benefits:
- Pain in the neck, back and lumbar region can be treated with this pose.
- Diabetic patients should perform this pose.
- Dhanusasana can relieve you of rheumatic pain.
- The pose benefits women a lot in reducing flab of abdomen, waist, hips and thighs.
- The pose improves the flexibility of the entire body.
- If you suffer from constipation or flatulence, Dhanurasana can give you relief.
- The pose improves the digestive system.
- Urinary problems and dyspepsia can be cured with this pose.
- The buttocks and thigh muscles are both strengthened.
- Muscles of the pelvic region, lumbar region, and the abdominal area are made stronger and suppler.
- Sciatica can be treated with regular practice of Dhanurasana.
- The heart, liver, spleen, bladder, the genital organs and the solar plexus also benefit form this pose.
