Dhanurasana comes from the Sanskrit word Dhanur which means Bow. In the final position, the body looks like a bow. Dhanurasana offers many benefits. Today we share with you our weekly step-by-step asana tutorial and later discuss all benefits and contraindications of the posture.
Step by step asana guide:
1. Lay on your belly and turn your head onto one side. Your arms and legs should be relaxed. Take a few breaths and loosen your whole body.
2. Close your legs and feet together. Bring your arms to the side of your body with your palms facing up. Look at the front and place your chin onto your mat.
3. Bend your knees and lift your arms and upper body slightly up. Grab your ankles without separating your legs. Remember to keep your legs hip wide apart.
4. Once you hold your ankles tightly, relax your upper body and look to the front.
5. Take a deep inhalation and lift your upper body as high as you can while pulling on your ankles and activating your thighs. Lift your knees and thighs off the mat as high as you can while keeping them only hip wide apart.
6. Look to the front and maintain the position. You can either hold your breath or take small breaths.
7. Keep your thighs, buttocks, arms and upper body activated.
8. On your next exhalation, you can slowly release your upper body and legs down. Fully relax your body, turn your head to one side and normalize your breath.
You can repeat this two to four times and extend the duration of holding the final pose. Remember to keep your legs hip-wide apart only. It is naturally easier to separate the legs widely while attempting the posture, but only with the right adjustment, you can receive the maximum benefits and prevent knee injury.
Benefits of Dhanurasana:
• Massages your intestines, stomach, and pancreas
• Useful in controlling diabetes type 2
• Strengthens the thighs, buttocks, and shoulders
• Tones the spine and nervous system
• Increases strength
• Removes tension from the back, shoulders, and neck
• Improves flexibility of the spine
Contraindication of Dhanurasana:
Please avoid this posture if you suffer from a serious neck or lower back injury. People with migraines or high blood pressure shouldn’t practice this posture either.
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