How to do Dhanurasana - Bow Pose
Dhanurasana or the Bow Pose is one of the 12 basic Hatha Yoga poses. It is also one of the three main back stretching exercises. It gives the entire back a good stretch, thus imparting flexibility as well as strength to the back. This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string.
Steps
Start by lying down on your stomach on a yoga mat.
Fold your legs from the knees.
Hold on to your ankles using your hands.
Now, slowly and carefully pull your ankles as you lift your body up.
Look up towards the ceiling/sky.
Make sure your entire upper body is lifted up off the ground.
Hold this posture for a few deep breaths.
Now, lower yourself back down and let go of your ankles.
Finally, relax.
Why to:
Strengthens the back and abdominal muscles.
Stimulates the reproductive organs.
Opens up the chest, neck and shoulders.
Tones the leg and arm muscles.
Adds greater flexibility to the back.
Good stress and fatigue buster.
Relieves menstrual discomfort and constipation.
Helps people with renal (kidney) disorders.
It provides relief from headache.
Helps in reducing fat around belly area.
Avoided by:
It is cautioned to not practice Dhanurasana (Bow Pose) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, migraine and/or had any recent abdominal surgery. Also, ladies should avoid practicing this yoga pose during pregnancy.
Best Time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.
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