What Is Dhanurasana, How to Practice It and What Are Its Key Benefits?
Dhanurasana is well-known as a back-bending yoga asana that helps people enhance as well as to recover the flexibility and strength of the spine. It also provides relief if you are experiencing stiffness in your shoulders and is also effective in decreasing excessive weight in the area around the abdomen and making the muscles of the legs stronger. This typical yoga pose is called “Dhanurasana” as the body transforms into the shape of a Dhanu or bow while doing this asana.
How Can You Practice Dhanurasana?
Here are some step-by-step instructions that will help you practice dhanurasana yoga:
- You can start with the dhanurasana procedure by first lying on your stomach while keeping your hands together with your torso and your palms upwards.
- In the second step, breathe out and flex your knees, and ensure that your heels remain closest to the buttocks.
- While lying in the same position stretch your hands and grab your ankles. Stay in this position and ensure that your knees are not broader in comparison to the breadth of your hips.
- Breathe in and ensure that your heels and buttocks are not close to each other and simultaneously move your thighs off from the ground. Now raise your heels as well as the thighs to a high position and thrust your shoulder blades strongly against the back side of your body. Now look in the forward direction.
- As your stomach is squeezed against the floor, it may be problematic for you to breathe. In any case, do make sure that you continue breathing.
- Now remain in this position for around 15-25 seconds. After that release while breathing out and then lie in the position silently for some time.
Dhanurasana Benefits
- The principal benefits of dhanurasana yoga are as follows:
- Enhances the strength of the muscles in the abdominal region.
- Helps in getting rid of tiredness and anxiety
- Enormously helpful for people suffering from kidney diseases.
- Improves the elasticity of the back
- Helps in stimulating the procreative organs of your body
- Provides relief from constipation
- Proves to be effective in toning the muscles in the arms and legs
In his book titled “Yog, its Philosophy and Practice” Swami Ramdev has mentioned dhanurasana procedure and benefits of this yoga asana which are numerous. To know more about this yoga pose, just type the keyword “Dhanurasana Ramdev” in the google search toolbar and you will come across many useful articles.
However, if you are suffering from any injury in the neck or if you have headache, hernia, abnormally low or high blood pressure or have any serious medical condition or if you have undergone abdominal surgery, you should refrain from practising dhanurasana yoga.
