Dhanurasana(Bow Pose)

How to do Dhanurasa(  Bow Pose)

• Lie flat on your stomach, keeping your feet hip-width apart and your arms beside your body.
• Now, gently fold your knees and hold your ankles.
• Inhale, and lift your chest and legs off the ground. Pull your legs back.
• Look straight and keep your face stress-free. A smile should help.
• Hold the pose as you concentrate on breathing. Your body should be as taut as a bow.
• As you get comfortable in the pose, breathe long and deep.
• About 15-20 seconds later, exhale and release the pose.

Benefits of Dhanurasana ( Bow Pose)

• It improves the strength of the back and the lower abdominal muscles.
• It gives a good stretch to the shoulders, hands, thorax, thighs and the legs.
• It massages the abdomen and internal organs.
• It improves digestion.
• It massages the pancreas and is good for diabetic patients.
• It expands the chest and corrects stooping of the back and shoulders.

Precautions & Contraindications:

 Should be completely avoided if you are suffering from diseases of the backbone. If there is recent abdominal surgery, hernia or ulcer in the stomach this posture should be avoided. Must be avoided if suffering T.B. Pregnancy and menstruation.