Bow pose or Dhanurasana for Beginners

Introduction:

Bow pose can also be called as dhanurasana, in sanskrit dhanush means bow and asana means posture so it is called as dhanurasana. The human body will be shaped in the form bow, by creating a tension between arms and legs of the body.

How to do bow pose or dhanurasana

Initially try to lay down your body such that the front part of the body should be facing the floor in makarasana pose. Now try to let your legs in such a way that the inner laps has to rolled or rotated inside putting your ankles in vertical position.

Bow pose or Dhanurasana for Beginners Bow pose or Dhanurasana for Beginners

Stretch your hands forward, now bend your knees and try to get back your sole of the feet towards your back of the head. Now try to hold your ankles with the help your hands and try to pull it towards your back of the head by creating a tension or force.

Bow pose or Dhanurasana for Beginners Bow pose or Dhanurasana for Beginners

Inhale and raise your legs to the maximum height and try to catch your ankles tightly when you actually exhale. Repeat this process until you reach to maximum height. Make sure that the weight of the body is only on abdomen region the only touching part to the floor, infact only stomach and pelvic region will touch the ground.

Bow pose or Dhanurasana for Beginners Bow pose or Dhanurasana for Beginners Bow pose or Dhanurasana for BeginnersBow pose or Dhanurasana for Beginners

Hold it for atleast minimum 30 seconds once you practice more, try to hold for atleast 2 minutes. At the end of the day in other way you are trying to create a force or a tension between your legs and arms, just like we tie a two different ropes so tightly and pulling back them in opposite direction by creating a tension between them. And also here in other way you are trying to test power or strength of your arms and leg muscles.

Now when you want to close your asana try to exhale slowly by removing your hands from ankles and unfolding your legs back into normal position. Get back to normal makarasana pose and have a normal breath for atleast a minute.

Bow pose or Dhanurasana for BeginnersBow pose or Dhanurasana for Beginners

Repeat this posture 2 to 3 times so that your can raise your legs to maximum level comfortably with the help of your hands.

Benefits

  • Effective in weight loss
  • Reduces belly
  • Improves digestion
  • Cures constipation
  • Improves blood circulation
  • Functionality of pancreas increase benefiting diabetic patients.
  • Strengthens ankles, thighs, groins, chest and spinal cord
  • Flexibility of back will improve



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