Dhanurasan Dhanurasan(Bow Pose) : Benefits, Method, Precautions, Modifications

30 Min activity

Categories


Dhanurasan
(Bow pose)
The world is going towards the information technology sector. Information technology has its advantages and disadvantages. The generation of mobiles and laptops impacted our life to a vast level. It deteriorated the health of an individual to an extent that the average death age reduced from 85 years to 67 years. Though technology is a good thing, spending too much time can cause various health problems such as stress, depression, back pain, etc. we cannot go back to the time when everything was manual and the human machine was more active and healthier because of more physical moments rather than just sitting at the same place for hours so to avoid these tensions and improve your health it is very important to practice some physical exercises. You can practice yoga for the overall healing of your body. Yoga is one of the best ways for improving your health.
If you are among the millions of people who are glued to their desks, then you need to practice yoga. There are various poses to correct your posture and reduce stiffness and back pain. One such posture is Dhanurasan.
Dhanurasan is a stretching bow pose. It is the 12th hatha yoga pose. The word Dhanurasan is a Sanskrit term. The word Dhanur means bow, Asana means pose.
Hence, danurasan is called a bow pose. The name was given because of the posture it makes by lying on the belly. This pose stretches our belly and opens up the chest and at the same time contracts your back, spine, and hips. Just as a well-strung bow is an asset to a warrior, a well-stretched body helps keep you flexible with a good posture.
This pose can be practiced only by professionals or by someone who is practicing yoga for 1 year. Hence, it is very important to take proper precautions if you have just started practicing yoga to ensure lesser injuries.
Dhanurasan is a backbend that finally opens the chest and the front of the body. It gives a good stretch to your body and helps an individual to practice the pose better. It helps to improve your posture by stretching your shoulders.
Benefits:
Most Backbends work on the abdomen and back directly but also give benefit to the whole body. In Dhanurasan too the entire body is raised from the floor thus bringing benefit not only to the back but also the entire body. Performing dhanurasan on regular basis leads to various health benefits. Dhanurasan is not only beneficial in mental health but also improves physical health. it is very beneficial in improving the overall health of an individual.

Technique:
Step 1: lie on your belly with your hands beside your hips. Keep your body relax and stretched.
Step 2: Fold your knees in the upward direction while lying on your belly. Do not force yourself in the process. Practice this pose smoothly.
Step 3: Grab the outer edge of your ankles with your hands and flex your feet strongly.
Step 4: lift your rib cage and shoulders towards your ear. Lift your head and chest. Gaze in the forward direction.
Step 5: Hold on to the pose for at least 10 seconds to the maximum you can.
Step 6: Breath naturally. Do not force your breathing.
Step 7: Do not force yourself during the process as this may cause severe injury. Relax and get back to the initial position.
Precautions:
While practicing any of the yoga poses, it is essential to learn about the correct technique and precautions. Practicing the pose with wrong techniques and without precautions might cause a severe injury and can injure you for a lifetime. So it is very important to read all the precautions before practicing yoga poses. The following precautions should be taken before practicing dhanurasan. Props and modification:
The practice of yoga depends from person to person. Every individual has their unique body type, strength, and flexibility. So it is very important to add some props and a modified version of the pose to avoid any kind of injury and for the smooth practice of it.