The Sanskrit name is derived from Dhanur (धनुर) means bow and āsana (आसन) meaning posture or seat
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Better functioning of kidneys, liver, pancreas & intestines
- Helps in Diabetes
- Improves reproductive system
- Helps in menstrual disorders
- Activates the pituitary, pineal & thyroid glands
Ailments Tackled
- Cures Diabetes
- Relieves Backpain
- Relieves Constipation and Bloating
Steps to perform the Asana: Dhanurasana (Therapy)
- Begin by lying on your stomach on a yoga mat with your legs extended and your arms resting alongside your body.
- Bend your knees and bring your heels toward your buttocks. Keep your knees hip-width apart.
- Reach your hands back and grasp your ankles or feet. If you can’t reach your ankles, you can use a yoga strap looped around your ankles to hold onto.
- Inhale deeply, and as you exhale, lift your chest and thighs off the mat by pressing your feet into your hands. This action will create a bow shape with your body.
- Lift your thighs as high as comfortable, aiming to create a gentle curve in your spine. Keep your knees close together and avoid splaying them outward.
- Draw your shoulder blades toward each other to open your chest. Lift your chest up and forward, lengthening your spine.
- Keep your neck in a neutral position, neither straining upward nor dropping downward. Your gaze can be slightly forward.
- Engage your core muscles to support your lower back and stabilize your torso.
- Maintain steady and controlled breathing throughout the pose. Breathe deeply into your chest and abdomen.
- Hold the pose for several breaths, maintaining the alignment and engagement of muscles. To release, exhale and gently lower your chest and thighs back to the mat.
- After releasing the pose, rest in a comfortable position, such as Child’s Pose or lying flat on your stomach, to allow your body to relax.
Key Alignment Points
- Keep your knees close together and avoid splaying them outward.
- Keep your neck in a neutral position, neither straining upward nor dropping downward.
- Engage your core muscles to support your lower back and stabilize your torso.
Common Misalignments / (Mistakes)
- If your knees are too close together, that may lead to discomfort in the back.
Contraindication / Cautions
- Avoid in case of high or low blood pressure
- Avoid if suffering from headaches or migraine
- Avoid in case of lower back pain or injury
- Avoid in case of heart problems
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