Yoga is an ancient and very unique practice, which has yielded the best results to date. It combines physical movements, breathing techniques, and meditation, to improve an individual’s overall health and mental prowess. Yoga provides outstanding benefits to one and all, irrespective of age or gender.
One of the most common yoga postures that you have observed is the Dhanurasana. It is also called the Bow pose. It is a part of the integral yoga practices, which suit all. Let us decode the meaning of this asana, before proceeding towards its benefits and procedure.
Decoding The Dhanurasana
‘Dhanur’ means ‘Bow’, and ‘Asana’ means ‘posture’. It is one of the most important back-bending postures. This yoga asana provides the practitioner with a deep stretch. Additionally, your heart chakra also opens up. It is a symbol of fearlessness and power.
Now, let us see how you can perform this asana safely and effectively.
Performing The Dhanurasana
- You have to lie down on the ground flat, on your stomach. While supporting yourself on the ground, you must keep your hands on both sides of the body. The palms have to be open and the feet should be a little distance apart.
- You have to inhale deeply and lift both legs at once.
- Bend the legs and grab hold of the ankles with both hands.
- As you raise the lower part of the body, you have to raise the upper part too.
- The chest, neck, and head will also be pulled up. In this posture, the hands act as the strings of a bow.
- You must continue to breathe deeply. The lungs and chest cavity undergoes expansion, while the belly region is pressed to the ground.
- You can hold this posture for around 5-10 seconds.
- After the said time is over, you can release yourself from the posture, one part of the body at a time.
- Take some rest and then repeat. You can do 4-5 repetitions.
Now, that you know how to go about performing this asana, it is time to unearth its myriad benefits.
Benefits Of Dhanurasana
Dhanurasana has immense benefits for the practitioner. That is why, you must learn it under expert guidance and perform the asana after learning properly. You can learn all the aspects of Dhanurasana under a yoga teacher training in India.
- If you practice this asana, it impacts the abdominal part of the body. Moreover, the muscles of the abdominal area also get a good stretch. If you have excess fat in the abdomen area, you can get rid of the fat through the practice of such yoga asanas.
- This practice impacts the Manipura Chakra. Thus, you will be able to become more energetic.
- The bow pose also affects the digestive system, positively. Thus, making the pancreas perform in a better manner. It excretes glucose and insulin in the right quantities, when in excellent condition. If you have diabetes, you will likely benefit from its practice.
- The regular practice of this asana affects the muscles and joints in the back, as well. If you suffer from chronic back pain, you will get relief from it. The spine also gets a good stretch, when you practice this asana.
- The asana also tones the hamstrings, calves, and the knees.
- The reproductive organs also get a good massage, when you do this asana.
- You can also cure your constipation issues if you practice the asana regularly.
This is an intermediate-level posture, which you can do today. Practice under expert teachers from the best yoga school in India and join 200 hour yoga teacher training in rishikesh, to reap maximum benefits.
