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Types Of Yoga
 
Ananatasana
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Dandasana
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Dhanurasana
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Janusirsasana
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Adho Mukha Svanasana
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Gomukhasana
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Garbhasana
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Matsyasana
 
 

 

Dhanurasana is a Yoga Asana known as part of Hatha Yoga is basically a pose in bow shape, Dhanurasana is 8ths posture of Hatha Yoga ( As Hatha Yoga has 12 postures ), Dhanurasana is known as back strengthening exercise,   The most important benefit of Dhanurasana is to offer a complete rearward bend to the complete span of the spine.

Physical Benefits of Dhanurasana:Dhanurasana

enhances energy , strength & elasticity/ Flexibility along the complete span of the backbone
Stretches arms, legs, shoulders
mingles the benefits of the locust & cobra postures
Massages digestive organs and provides relief from constipation
develops digestion
amplifies the appetite
facilitate & regulate the pancreas & suggested for citizens with diabetes
developes the thoracic section of the chest
facilitate improve hunchback
vigorous (Pranic) Benefits
Improves the digestive fire

Mental Benefits of Dhanurasana
advances focus & concentration
 

How to Do Dhanurasana

Before practicing Dhanurasana, lay on the stomach. With help of hands making a pillow under head & rest one cheek on hands. The toes should contact together with heels falling away from each other. experience the flooring with support the complete extent of the body, try to relaxe on the floor as much as possible. While doing back-strengthening yoga practices, First be sure to change position of head as alternate side of head so both sides can get chance to get relaxed.

Now release hands from underneath of head.
Now rest your chin / forehead on the mat.
Bend your knees, grabbing ahold of your ankles with your hands.
If you are unable to reach your ankles with your hands, the teacher may be able to help you, or you can practice one side at a time until you increase your flexibility.
Inhale and lift your head and chest up off the mat. At the same time lift your knees as high as you can. Keep your elbows straight and try to arch your body as much as possible.
The weight of the body should be more on the abdomen than on the hips. To shift your weight from the hips, try lifting your knees higher, pushing into your hands with your feet.
Hold the posture for 10-30 seconds, working up to one full minute or more. Be sure not to hold your breath while in the bow.
Exhale and with control release the legs back down to the floor.
Bring your hands underneath your shoulders and push the body back into the child's pose, counter-stretching the back on the way.
childs pose

Take several deep relaxing breaths in child's pose. Deeply relax all the muscles of the arms, shoulders, and back, if necessary spreading the knees slightly apart to become as comfortable as possible.
Come back to the resting posture on your back, savasana.
Contra-indications
Do not practice dhanurasana if you are pregnant.

Advanced Variation
Once the normal bow posture is mastered and you have sufficient shoulder and back flexibility, you can try a more advanced variation.

advanced bow

Hold onto the toes with the hands, and rotate the shoulders toward the face, with the hands behind the head as pictured. Try to arch the back as much as possible.


 

 
 
 
 
 
 

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