DHANURASANA YOGA | ITS MEANING, STEPS & BENEFITS

by Sachin Sharma RYC Sachin Sharma

Dhanurasana also known as the Bow Pose is one out of the main twelve yoga poses of Hatha Yoga. In addition to this, it is also considered as one of the most important back stretching poses. This is because it gives a good stretch to the back thereby helping the back to become flexible and strengthened. It is pronounced as dah nor aa sa na. The name of this asana comes from Sanskrit language. The word Dhanur means bow and the word asana means yoga posture.

It is important to keep the stomach empty before practicing this asana. Make sure that you eat atleast four hours before you practice this asana so that your food gets digested without any problem and there is energy left for you to enhance your practice. However, it is recommended to practice this asana first thing in the morning but if you don’t have the time to do this in the morning then you can also practice in the evening. It is best to practice this asana early morning for bets results. But if you cannot practice in the morning time then it is okay to practice it in the evening. Just make sure that you it on an empty stomach. This asana is briefly described in 200 hour yoga teacher training course.

Both the antiquated yoga and present day science insist that the spinal string isn't just the most inconspicuous yet additionally the most imperative piece of the body. Most asanas include the spinal segment to enhance the foundation of spinal cord. The spinal segment is the way to building up the spine. This asana mostly centers around the spinal section, and when finished with absolute focus, it fortifies and flexes the back. Unwind, yet remain mindful of the stretch in your body. Be that as it may, don't strain. Tune in to your body carefully.

STEP BY STEP INSTRUCTIONS TO PERFORM THIS ASANA:

1. Begin by lying flat on your stomach while keeping your hip wide apart and both of your arms on the sides of your body.

2. Now fold your knees and touch your ankles.

3. Inhale deeply and lift your chest area by pushing both your legs off the ground. Now pull both your legs back.

4. Look straight in the front direction and be completely stress free. The key is to joy enjoy your yoga practice.

5. Stay in this pose while you focus on breathing deeply. Your body should seem in the shape of a bow.

6. Keep breathing deeply while you get comfortable in this yoga pose.

7. Stay in this posture for about 20-30 seconds and then start releasing this pose while breathing deeply.

BENEFITS OF THE DHANURASANA:

These are many advantages of the Bow Pose. Some of them are:

1. Dhanurasana give greatest stretch on the mid-region and stomach sides. The everyday practice of this yoga asana helps in bringing about a deep stretch to these parts of the body. It additionally gives in general conditioned formed to the whole body.

2. Bow asana is exceptionally helpful for defeating dormancy. The bow asana functions directly on the solar plexus or the naval region which is considered to be a vast thoughtful anxious focus. These nerves encourage better productivity, which thus prompts enhanced working of crucial organs, for example, stomach related, and conceptive.

3. It guarantees legitimate working of whole stomach organs. It kneads the liver, which helps in absorption.

4. The pancreas gets proper conditioning if a person practices Dhanurasana regulary. The insulin and glucagon get discharged in the right amount in the body so that the blood composition. The patients of diabetes will be profited by rehearsing this critical yoga act.

5. Since, it flushes blood to the whole body and also different organs. Along these lines, to a more noteworthy degree, it functions as purging procedure.

6. By regularly performing the Dhanurasana, the kidneys works all the more productively which prompts better liquid parity in the human body.

7. Dhanurasana invigorates and revives the spinal segment. It assuages solidness and the spine is made more supple and sound on the grounds that the tendons, muscles and nerves are given a decent stretch. This asana conveys back flexibility to the spines and conditioned the stomach organs.

8. It rubs the heart. This is finished by the stomach, which is pushed towards the heart by the additional weight in the mid-region. Also it helps in improving digestion system.

9. It is outstanding amongst other yoga models for expelling the slouching inclination of asthmatics, which bothers sick wellbeing. Dhanurasana realigns the back in this manner enhances the breathing procedures. This thus prompts free stream of air through the nasal sections.

10. Dhanurasana is also great for treating your back pain. The tendons, nerves and muscles in the back region are stretched and the area surrounding the spine is revived in the best way.

11. People suffering from the problem of slip discs have benefitted immensely with the help of this asana.

PRECAUTIONS AND CONTRADICTIONS:

While practicing this asana, there are a few precautions that you must remember before you get into it:

1. This asana should not be rehearsed in the event that you experience the ill effects of a hernia, high or low circulatory strain, torment in the lower back, headaches, cerebral pains, neck wounds, or on the off chance that you have had a stomach medical procedure as of late.

2. Ladies ought to keep away from this asana amid pregnancy.

MODIFICATIONS AND VARIATIONS:

To extend the posture, you could attempt the Parsva Dhanurasana. For this, when you expect the posture, you should breathe out and position your shoulders in the right manner. At that point, pull the foot on the contrary side towards the foot on a similar side, and move over on that side. You can hold your lower legs with your arms in indistinguishable position from the Dhanurasana. Hold the posture for 25 to 30 seconds. Repeat this posture on the opposite side. This asana gives your stomach organs a decent stretch.