The
Dhanurasana or bow posture is one of the most popular yoga postures and
involves stretching the spine backward.
The
name of this posture is related to the fact that when we do it, our body
performs the position of a bow when it is going to shoot arrows, with the arms
forming the string and the torso and legs forming the body of the bow. It is a
perfect posture to do with our yoga challenge.
With
Dhanurasana, the back muscles are strengthened as they participate in the
movement to reach the final posture.
This
helps to improve the shoulders' flexibility and stretch the abdomen, chest, and
legs. It is a reasonably simple posture if you already have the necessary
technique.
Dhanurasana
Meaning
The
meaning of Dhanurasana is literally bow pose. "Dhanur" in Sanskrit is
used to describe a bow, and "asana" is "posture."
Dhanurasana,
or arched posture, consists of grasping the feet when lying face down on the
yoga mat and lifting the back and legs with the limbs. The back and legs are
shaped like an arch, and the string is the arm.
Bow
Pose Step by Step
To do
the Dhanurasana step by step, you have to follow the following instructions:
1. Lie
down in a prone position with your arms on your torso and your forehead on the
floor.
2.
Inhale, bend your legs backward, and hold your ankles with your hand. If you
find it difficult to hold your ankles, it can be your feet.
3. Exhale and lift your head, thighs, and chest off the floor. Breathe deeply and hold the position for 20 seconds.
4. Exhale to release your legs and bring your
limbs and body back to the floor.
5.
Finish in Balasana.
Dhanurasana
Benefits
The
benefits of Dhanurasana are as follows:
❋ Stiffens
the buttocks.
❋ It
helps to improve concentration.
❋ Exercise
the chest and shoulder muscles.
❋ The
satisfaction it brings leads to mental well-being.
❋ If you
do it with your head forward, it strengthens the neck muscles.
❋ Holding
your breath during the final position increases lung capacity.
❋ It
reduces stress: The body releases endorphins and other relaxing
substances.
❋ You
also train the abdominal muscles because they keep the upper body elevated.
❋ The
triceps, arm muscles, legs, and arms are stretched and strengthened.
❋ All the
back muscles come into action in the bow position, which means that the back is
strengthened.
❋ The
legs, both the quadriceps and knee muscles, also benefit from Dhanurasana, as
they are in the back of the thigh.
❋ You
gain flexibility in the back: This exercise helps keep the back healthy, move,
maintaining good posture, and preventing scoliosis or its spread.
Variants
of The Bow Posture
There
are six variants of Dhanurasana or bow pose:
Padangustha Dhanurasana: Instead of holding the feet by the instep, you have to do it with the big toe of each foot. For that reason, the word "Padangustha" means "big toe."
Urdhva
Dhanurasana: In the "arched upward
posture," you have to put your arms on the mat, straighten up and arch
your back. It is also called the wheel.
Eka
Pada Dhanurasana or also known as one leg bowed pose:
"eka" is one and "pada" means leg). Reach one leg with your
hand on that same side, while the ends of the other leg remain on the mat.
Eka
Pada Pada Pada Urdhva Dhanurasana: "arched pose
with one leg lifted." It is like the wheel, but only one of the two legs
are lifted.
Pada
Shirsha Urdhva Dhanurasana: This variation
within the "upward" variation, but "Shirsha"? It is head.
It's the "bow pose with the leg on the head."
Akarna
Dhanurasana: "akarna" is the ear and
consists of bringing the leg to the ear.
Contraindications
Not
everyone can perform the Dhanurasana, especially those with back problems.
❋ People who have peptic ulcer or umbilical hernia.
❋ Not advisable for those who have essential diseases in the organs located in the abdomen.
❋ Those who have herniated discs, carpal tunnel syndrome, or frequent tendonitis.
❋ Also, not advisable for those with heart problems, high blood pressure, and glaucoma.
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