The body looks like a “bow” in Dhanurasan, so it is named asDhanurasan. This asana is beneficial for lower hip and backbone. All body muscles from the neck to the lower back and hips get exercise in Dhanurasan. If you like to make the most of this posture, then you should first start with Bhujngasn (cobra Pose), then SHALABHASAN (Locust Pose), and finally the third Dhanurasan (The Bow Pose). Many yogis and sagesfamously called there three asanas together as “Yogasaantryi”. It reinforces the body’s nerves, as well asis also helpful in removing chronic diseases associated with the stomach. When it comes to weight control, shapely body, Dhanurasan is a very healthy posture. The order of asanas to make most out of them is taught as apart of Yoga Teacher training in Goa.
How to practice Dhanurasan
- First of all, choose a clean, relaxed and a leveled surface, thenspread the Yoga Mat and sit.
- To start Dhanurasana, first of all lie down on your stomach on the mat. Then please place your chin on the ground. Put your feet in the direction of the hands on the floor. Your palms of both the hands should be turned to face the sky.
- Further, bend both your knees, and raise both of your legs. Raise feet, both hips, both to extent you can, then clasp both your feet with your hands.
- Remember that when holding the ankles of the legs,the hand should be straight with both elbows.
- Now breathe in slowly ventured deep inside the body, both legs pulled backwards. And along with this, try to lift up both your thighs and hips off the ground. When both thighs and hips may be raised above the ground, do the same with the chest and the neck should be raised above the ground.
- Raise the chest completely to rise the part above the neck and back as much as possible and try to stretch. As far as possible, try to remain in this posture for some time (ten to twenty seconds). Then slowly bring hips and thighs to the ground. And together with the front of your body, i.e., chest and bring head on to the floor.
- Now free your heels off your hands and relax your feet and hands placed on the floor.
- Slowly bend both knees and both legs straight as before, be sure to place them on the floor.
- Finally, just take a while to relax on your stomach. When you do the second set the fatigue begins. After three sets, take rest in “Shavasana”.
A novice or a beginner might face difficulty in practicing this asana initially. Even if the person is able to get into the posture properly he or she might experience tightened muscles and joints later. To avoid such problems one should start practicing with lighter version of Dhanurasan which involves just raise the front upper part of the body and holding the ankles with your hands. With sufficient practice one can gain flexibility and strength to practice the full version of Dhanurasan to enjoy it benefits to the fullest.
How long can one remain in Dhanurasan
Dhanurasanashouldbe practiced on empty stomach in the morning. You can hold in Dhanurasan for ten to twenty seconds. If you could stop breathing inDhanurasana posture, body posture can be loaded with bated breath to this. After reaching Dhanurasana posture, inhaling and dropping out of the action at normal speed can be done with. This posture should be practiced two to three times. (Note- 10 to 20 seconds, a set of three sets). Such details of each posture can be learnt from Yoga teacher training in Goa.
Precautions to practiceDhanurasan
- This posture is completely forbidden for pregnant women. They are attached to the groin problem. So they should do this asana after taking the advice of a doctor.
- Do not do this posture if you have serious injury to the neck, or the problem of Migraine or intestinal disease.
- This posture is harmful to the person suffering from Hernia.
- If you feel extreme pain in any part of the body, stop the posture and go to a doctor immediately.
- Learn under the supervision of a Yoga Teacher only. For that matter you can consider registering for Yoga teacher training in Goa to learn each posture in detail.
- Gradually increase the time you hold in Dhanurasan instead of hurrying to master the posture.
What are the benefits of Dhanurasan
Yoga teacher training in Goa listed the benefits of Dhanurasan as follows
- This posture makes the backbone,chest, thighs and shoulders strong and flexible. Relieves back pain naturally.
- The body becomes stronger. Alleviates complex diseases such as stomach acidity, indigestion, gas, sour belching and stomach pain.
- All the muscles of the body get stretched. The body becomes agile.Helps in reducing fat and obesity.
- Dhanurasan ishighly beneficial to overcome the problems related to women’s monthly cycle.