In my article on Tadasana, I’ve explained few common instructions applicable to all the asanas.
Apart from the researched and listed benefits of yoga asanas, one must know that asanas have a unique hidden agenda to do many good things for the body and mind that are beyond count. Consistently practiced, they have in store rewards that will enable an individual to maintain perfect health. In theory Dhanurasana looks simple, but to attain the final stage, intense practice is needed.
Once done, it has immense benefit for each and every part of the body, in view of the tension experienced by them in the process. Dhanurasana, as the name indicates is the bow pose. Tension and the position similar to the one that a bow and its string acquire before releasing the arrow, is experienced by the muscles of the body while going through the processes of this asana. The advanced practitioner can convert this as ‘rock-n-roll’ asana.
Method / Technique for Dhanurasana
- Lie down on the stomach; legs are together, hands by the side of the thighs, chin rests on the ground.
- Fold the knees and try to bring them on the thighs. See that the knees are together.
- Bring hands backward and hold the toes of legs from the thumb and forefinger.
- Inhale. Use gentle but firm force with hands to pull the feet so that the thighs are lifted from the floor. Simultaneously from the front side, raise the head, shoulders and chest from the floor.
- Hold the toes firmly, pull the legs towards ears and bring them (the toes) near the ear. Look in front.
- Raise your neck and look up to the maximum extent possible and remain in the position for about ten seconds.
- Your body at both the ends stands detached from the floor. It has attained the shape of the bow. Stomach and the pelvic part rest on the floor. The weight of the body is felt on the navel part.
- Hold the ankles firmly, make an effort to rock gently and steadily. In the initial stages, it may not be possible to continue this activity for longer duration. Try once or twice and gradually increase the number of rock-counts.
- Exhale as you return to the normal position.
- This is a multi-benefit asana. So to say, the posture of this asana is the combination of two asanas, Bhujangansna, in which the front part of the torso is raised, and the Shalabhasana, in which the legs are raised. The twists and turns involved in this asana affect majority of the parts of the body.
- Strengthens the thigh and back muscles and also the kidney. Provides strength to the abdominal organs.
- Tightens the muscles of the abdomen and gives shape to the body. Beneficial for diabetic patients. Those suffering from constipation can expect definite improvement by regular practice of this asana. Removes pitta disorders.
- Improves shoulder flexibility.
- Practice from the young age; take food rich in calcium and proteins to get positive impact for increasing the height.
- Beneficial for the neck, back and the entire spine area. Do this asana, if the mentioned parts of the body are healthy. If you have previous problems in this area, the practice of this asana is likely to aggravate the problem.
Spiritual benefits of Dhanurasana
- Better concentration
- Adds vitality to the breathing exercises.
Precautions with Dhanurasana
Those with backache, cervical spondylosis and hernia are not expected to this asana; persons with cardiac problems, ulcer and high blood pressure should not go for this asana, as this asana creates maximum tension in the body.