Dhanurasana Benefits And Simples Steps Bow Pose in 2020
Dhanurasan means bow:- This Yogasana is called the Dhanasaramana shape of a bow because of the bending of the body like a bow. It is an alternative to pasimothasana.
BOW POSE
Process Of Dhanurasana Bow Pose
The rugs should lie down.Then hold both hands with the body.
Exercise the two legs with the knees folded together.
The head and chest should be lifted upwards so that the feet are straight to the head.
Both feet should be colored together.
There is no need to be on the knees.The abdomen should be bent like a body bow to stay squeezed on the floor.Breathing is good.
Procedure of Bow Pose:-
First dump the top of the carpet.
Lift your head up and place your jaw on the carpet.
Fold both legs and hold the right ankle with the right fingertips and the left ankle with the fingers.
In this position, breathe deeply and steadily for 2-3 times.
Breathe out and lift the folded feet up.
When lifting, lift the body from the head to the chest.
Only the abdomen should be covered with carpet.
Look upwards with your eyes.
Relax in this seated position with deep breaths for 30 to 60 seconds.
Then exhale and go back to rest.
You can practice this asana 2-3 times.
Where to focus: Focus on the abdomen, thighs, spine, and breath, and the ankatha or manipura wheel,expands the chest
Tips Of Bow Pose:-
Usually obese and gluttony cannot fold their legs and hold the ankles. Such people may spend a few days in the morning, gently holding on to the foot of another.
Or you can practice for a few days by switching to one leg.Some people come to hold their feet with their fingers. But the thighs do not rise above the body.
If they bring the body up and down the thighs and immediately push the body up and down the thighs, then the body will come down in a few days.
Benefits Of Dhanurasana:-
Doing this will reduce the palpitations, and the pelvis and thighs may also become corroded. As the body bends backwards, the blood flow is steady. Blood vessels work well. Get more oxygen.
Abdominal disturbances, gas troubles and decreases parsva dhanurasana. The heart shrinks and runs smoothly. Asthma sufferers benefit from lung function. This seat can also be beneficial for diabetes.
This asana should not be done when eaten. And those who do the operation should not do this seat.
Uses of Dhanurasana:-
Clean blood spread to all vertebral nerves in the spine and ensures throughout the nervous system. The middle of the spine is well bent and able to stay young and active at any age. Respiratory organs gain strength. Useful for respiratory disorders.
Problems of Dhanurasana:-
People with high blood pressure, gastrointestinal upset stomach, intestinal ulcers, cardiac dysfunction, bowel inflammation and rheumatoid arthritis should not do this asana.
Simple Steps To Be Followed While Doing Dhanurasana( Bow Pose):-
1] The yoga exercise Dhanurasana briefly explained:-
In this yoga exercise Dhanurasana (Sanskrit: धनुरासन) you lie on your stomach while your hands grip your ankles and your chest is bent upwards. This stretches your spine, relaxes and strengthens your upper back muscles and your shoulders, at the same time you steel your arms and thighs.
When I notice that it is time to strengthen my back and shoulders again, I like to connect the bow with the cobra (Bhujangasana) and the grasshopper (Salabhasana) since all three have their starting point in the stomach position and the back in the opposite direction bend than we always do in everyday life. This is good and sharpens the senses. You can also combine Dhanurasana with Halasana (plow) and Sarvangasana (shoulder stand). The "inverted" arch, in which the spine is bent back, is called Urdhva Dhanurasana(yoga asanas) .
Incidentally, the Asana Dhanurasana (hatha yoga) takes its name from the bow that archers use: upper body, legs and body form the actual bow, the arms are the tendon.
2] Positive impact of Dhanurasana and benefits of Bow Pose:-
Dhanurasana opens the front of the body and chest to breathe more freely and soothes the mind
Stretches both the front thighs and arms and trains the gluteus and abdominal muscles. (theidealabdominal - legs - buttocks exercise!)
Strengthens and stretches your back, shoulders and spine Stimulates digestion. Activates both the throat or throat chakra (Vishuddha) and the heart chakra (Anahata). Reduces a crooked posture and promotes body tension.
3] Dhanurasana Bow Pose How Its Work In Simple Steps:-
In the bow, the yoga lies on the evenly tense abdominal muscles, while the body is directed upwards.
Dhanurasana (The Arch) explained visually
- Lie on your stomach on your yoga mat.
- Your arms lie quietly next to your body, the palms facing up.
- Alternatively, you can support your elbows and place your hands flat on the floor at shoulder height.
- You put your toes firmly in the mat.Breathe evenly.
- Now bend your knees and bring your heels as close as possible to your buttocks.
- Now you raise your hands, grasp your ankles with them.
- It is important that your feet and legs remain at the hip width.
Breathe evenly. Now bend your knees and bring your heels as close as possible to your buttocks. Now you raise your hands, grasp your ankles with them. It is important that your feet and legs remain at the hip width.
The next time you inhale, move your heels away from your buttocks and lift your thighs. Use traction to raise your chest, push your shoulder blades together and press your shoulders down, away from your ears.
Exhale and lift your tailbone and thus your rear hip a little. Your back muscles remain relaxed.Now you raise your head until you look forward. Your stomach is tense and pressed to the floor. This is how it keeps your body position stable.
Stay in this position for a few breaths, being careful not to breathe in your shoulders but in your chest. Close your eyes. Relax as you inhale your body and mind and absorb the energy that is activated by the posture. When you exhale, feel how you release yourself from your here and now, let the stress disappear with your breath outside.
When you are ready, slowly release yourself from your posture: your hands and ankles separate, your head sinks, your arms and legs slowly sink to the ground.
When you are back in a flat position, stay there for a few moments to finish off the yoga practice. You can repeat the exercise two or three times.
Tip 1: Soft Pad
To cushion the strain on your stomach, you can put a yoga blanket under the pelvis. So you have a softer surface.
Tip 2: Train Elasticity
If the exercise is initially too difficult and painful for you, it does not mean that you have to do without it. To train your stretch, tie a yoga belt around your ankles to increase the distance to your hands. In time you will get closer to your feet until you can do without the tape.
4]Anatomical focus:-
- Upper back / Spine
- Front Thigh
- Cervical Vertebrae
- Large Gluteus
- Digestive Organs
- Abdominal Muscles
5] You Should Pay Attention to this:-
Head Posture:-
Many tend to stretch their heads too far forward, which is detrimental to the cervical spine and may cause headaches. So make sure to keep your head straight as an extension of your curved spine. The chin should not protrude too far.
Waiver:-
This exercise is not suitable for pregnant women and can also be uncomfortable for nursing mothers. If you have problems with your shoulders or spinal discs, ask your doctor or physiotherapist for advice beforehand.
6] Other variations of this yoga exercise
- Urdhva Dhanurasana
- Padangustha Dhanurasana
- Akarshana Dhanurasana
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