Dhanurasana, benefits and how to do bow pose- Another magical yogic posture. Many of you already aware about its benefits of strengthening of core and spine. But this magical asana has numerous health benefits that will surely ashtonish you. Regular practise of this asana increases the Flexibility, strengths the core, benefits asthama and anxiety patients, also a good remedy for menstrual disorder. We will discuss a lots of its benefits deeply and precisely here.
Dhanurasana , the word is made of two parent word "Dhanur" and "asana". The word dhanur means bow and and asana means the posture. In this posture, the body is bended on a curve struture just like a bow thatswhy it is called as dhanurasana.
How to do Dhanurasana
Step 1:
To peform dhanurasana, you have to lie on your belly side.keeps your palms up and slowly lift your knees up towards your buttocks. Slowly exhale the air and try to hold your knees with hands. Keep your chin forward. Lift up your chest a bit to hold knees.
Step 2:
Release the breath and move your hands little up as if you are trying to take it little away from buttocks. Also lift your thighs along with the hand lift.
Step 3:
Now hold the position for a few seconds. The whole body weight is concentrated to your stomach and the body tension is on your abdomin and stomach muscles. Make sure your chin and face must be up.
Step 4:
Hold it for 20 seconds and then slowly lift down the legs, hands and face. Slowly leave the knees and come back to earlier lieing position
Step 5:
Hold the asana for 20 to 25 seconds. Repeat the exercise after 30 seconds of lying. Don't be too harsh on your body. Be gentle and slow while doing this asana.
Benefits of Dhanurasana
- Increase the flexibility
- Reduces back pain problems
- Strengthens the abdomin muscles
- Helps in weight loss
- Cures posture disorder
- Cures gastric problem
- Improves digestion
- Very effective in Lethargy
- Helps in asthama related problems
This posture is pretty popular in yoga because of its simplicity and great effective benefits. Below we have deeply discussed about its benefits and positive aspects of dhanurasana.
Help in Weight loss
This yogic pose is very effective in weight loss especially for those who wants to loose their belly fat fast. This asana mainly targets the abdominal muscles and contracts the belly fat area which indeed helps in loosing those love handles arround the waist.
The continous and regular practise of this yoga will strengths you core muscles and gives you a fit waist.
Increases flexibility
Dhanurasana is a nice a easy way to increase body flexibility. The spine and back muscles are stretched out in this exercise. Also the shoulder plates and legs muscles are stretched nicely by this exercise.
This exercise stretches almost all the major muscles and the joints of the body. Also a good exercise of spine related problem. People who had problems related to back and shoulder must exercise it daily.
Cure body posture disorder
People who suffers from diseases like kyphosis, lordosis, scoliosis, backpain, round shoulder must practise it daily. Its back stretching technique will surely help you to get cure all of these posture related problems.
The modern day problem of having back pain is easily curable by this exerise. Those who spent their whole day seating at a single place, i highly recommend them to practise it early in the morning.
Massages abdomin organs and muscles.
This exercise massages the stomach, liver and other organs of the abdomin. Which inturns helps them to work properly also improves digestion and blood flow of the abdomin region.
A good cure for gastric problem.
Well, gastric problem is too annoying for everyone. Even it is too ambarassing in many situation. Dhanurasana helps in gastric related problems and improves body digestion, ensures better working of the intestines
Very effective in lethargy
Dhanurasana is too helpful in Lethargy. People who usually feels like having low energy and tiredness must exercise it daily. It refreshes the body and mind. Also reduces the body fatique.
Increases the efficiency of kidney, intestine, and liver
Some people always have complaint related to food digestion. These exercise is too good for kidney and liver related problems. Since it massages the abdomin and intestine,they works pretty good after practising it daily.
Cures asthama
Respiratory related problems like asthma and blocked nassal are easily cured by this exerise. Dhanurasana helps by removing hunching bends at some extent which helps you to breath better.
Reduces back pain related problems.
Especially the people of older age, must practise it daily. The stretching of ribs and back will surely help you in back related problems. It stretches the joints and the muscles of the back. Still it is Advisable to do it slowing and be gentle with the stretch.
Good for spine column
Dhanurasana is a very effective exercise for those who have spine problems. It stretchs the spine columns and muscles arround. The regular practise of Dhanurasana increases the spine flexibility and strength.
Contradictions and precauction
Although it is very beneficial and effective yoga poses. But it may be not so appropriate in some condition. Here we have discussed some of the cases where you should avoid it completely.
- People who have migraine problem must avoid it. Headache and migraine can create negative consiquences.
- Blood pressure patients also avoid it as much as possible.
- Pregnent women are strictly prohibited to practise this yogic asana.
- Hernia, insomnia and those who have serious neck injury should stay away from doing dhanurasana.
Dhanurasana is a great exercise for your complete body. Also its too simple to execute. Hope you all must have enjoyed it. If you want to add something or have to suggest something, let us know in the comment.
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