DHANURASANA
INTRODUCTION :
IN SANSKRIT THE WORD DHANUR MEANS BOW. STRETCHING THE LEGS ON THE GROUND LIKE A STICK AND CATCHING HOLD OF THE TOES WITH THE HANDS AND CURVING THE BODY LIKE A BOW IS CALLED DHANURASANA. THIS ASANA RESEMBLES WITH THE COMBING THE MOVEMENT OF COBRA AND LOCUST POSE AND COUNTERING THE PLOUGH AND FORWARD END
METHOD
- PRONE LYING POSITION
- LEGS TOGETHER
- HANDS STRAIGHT BY SIDE OF THIGHS
- CHIN RESTING ON GROUND
- FOLD LEGS AND BRING NEAR TO THE THIGHS
- CHIN RESTING ON GROUND
- THEN CATCH HOLD OF ANKLES FROM RESPECTIVE HANDS
- KEEP THE ARMS STRAIGHT
- INHALE
- SLOWLY THROW THE LEGS BACKWARD AS IF THEY WANT TO GET RELEASED FROM YOUR HANDS
- RAISE YOUR THIGHS
- ALSO RAISE YOUR HEAD AND CHEST
- ASSUME THE SHAPE OF BOW
- WHILE RETURNING TO THE ORIGINAL POSITION EXHALE
- PLACE YOUR CHEST AND THIGHS ON THE GROUND, LEAVE THE LEGS AND COME BACK TO THE ORIGINAL POSITION
DURATION:
5 TIMES. EACH FOR 05-10 SEC. LATER ON INCREASE THE TIME UP TO 1 MINUTE MAINTAINING THE FINAL POSITION AND REDUCE THE REPETITIONS
PRECAUTIONS:
- BEGINNERS MAY KEEP DISTANCE BETWEEN THE TWO KNEES
- RAISE THE HEAD BACKWARD COMPLETELY WITH CHEST
- DO NOT BEND HANDS AT ELBOWS
- JERKS SHOULD BE AVOIDED
- UNBEARABLE STRAIN SHOULD BE AVOIDED
- NOT DROP THE BODY SUDDENLY
NOT PERFORM IN DISEASES LIKE:
- LUMBER SPONDYLITIS
- ABDOMINAL PROBLEMS
- HYPERTENSION
- INTESTINAL TB
- STOMACH ULCER
- ABDOMINAL HERNIA
PHYSICAL BENEFITS:
THIS ASANA IS A COMBINATION OF BHUJANG ASANA AND SHALABH ASANA SO IT DELIVER THE BENEFITS OF BOTH THE ASANA
- IT IS AN ANT AGING ASANA
- MAKE SPINAL AND BACK MUSCLE FLEXIBLE
- STRENGTHENS THE MUSCLES OF LOWER ABDOMEN
- TONES UP DIGESTIVE SYSTEM
- CURES CONSTIPATION
- CURES DYSPEPSIA
- CURES PITTAJ DISORDERS
- ACTIVATES PANCREAS SO RECOMMENDED FOR DIABETIC PATIENTS
- TONES AND IMPROVES THE FUNCTIONS OF REPRODUCTIVE SYSTEM
- IMPROVE APPETITE
- IT MASSAGES THE INTERNAL ORGANS
- IT TONES UP THE KIDNEY, PARATHYROID, PITUITARY AND SEX GLANDS THEREFORE INCREASES THE VITALITY
MENTAL BENEFITS:
IT INCREASES THE CONCENTRATION
VARIATIONS:
- PARSHAV DHANURASANA: AFTER COMPLETING THE FINAL POSITION TILT TO RIGHT AND LEFT SIDE MAINTAINING THE FINAL POSITION.
- INSTEAD OF ARMS REACHING BACK TO GRAB THE ANKLES ROTATE THE SHOULDERS AND HOLD THE SOLES OF FEET.
In our centre Ayurved Yogashram, we take special classes on therapeutic Yoga which is based on individualized Yoga. If a person is suffering from Vat, pitta or kafa disorder then we have to arrange all asana according to that. We take class daily for 45 minutes.
