Dhanurasana
(The Bow Pose)
For 10-20 breaths 3-1 round Normal breathing
| Contra-Indications | Severe back pain, very stiff back and acute abdominal problems, i.e., ulcers, appendicitis, colitis and hernia. |
| Starting Pose | Lie on the chest and keep the chin on the floor. Both the legs should be close to each other and the hands by the sides of the body. |
| Technique | Fold the legs at the knees and bring the heels near the buttocks. Catch hold of the ankle joints by the respective palms, taking the hands back. Then keeping the hands straight, stretch the legs back and up. Let the head and the chest raise up and backward due to the pull on the hands; simultaneously, let the knees also be raised. Avoid jerky movements and the urge to hold the breath at any stage. The steady pose would result in a backward curve with a pleasurable pressure on the abdomen. Close the eyes. Apply the Conscious Differential Relaxation technique and do Pranadharana. |
| Releasing the Pose | Open the eyes. Relax the legs and let both the extremities come down slowly on to the floor. Release the legs from the grips of the hands, assume the starting position and relax. |
| Benefits | Improves the circulation and, hence, the working of the spine. Certain types of pains in the back, lumbar and neck regions are cured and prevented. Improves respiration, digestion and excretory systems. Corrective posture for the Round Back". Reduces excess fat at the abdomen. |
Reference:Yogic Practices
Author :Yogacharya Sadashiv Nimbalkar