Asana 4 - Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)

Technique:

Ø  Lie face down on the stomach. Spread the legs. Breathing in, fold the legs back at the knees. Reach out and grab the ankles with both hands.

Ø  Breathe out; raise the legs using the legs. Balance the entire body on the stomach.

Ø  After sufficient practice, you may rock the body forward and back on the stomach.

Ø  Repeat the exercise by rocking sideways and in a circular motion.

Ø  Breathe in when coming to rest on the ground.

Ø  Release the legs.

Ø  Relax. Breathe normally. Repeat 3 to 6 times.

Ø  Obese people should perform this asana with help and not try too hard to get to the complete pose as it could lead to internal damage, including blood vessels. Do one leg first, then the other before attempting both together. Initially, one may keep the legs together when lifting and with experience, spread the legs to get maximum benefit.

Benefits:

Ø  The action of rocking the body on the stomach increases intra-abdominal pressure and ensures excellent peristaltic action. This exercise is excellent for stimulating and toning the complete digestive system, the stomach, intestines, etc. This exercise is very good for improving pancreatic function.

Ø  The action is also very good for reducing fat in the adipose tissues. Reduces obesity.

Ø  Good for most digestion related ailments, especially diabetes as there the rocking movement massages the pancreas, lives and other organs related to digestion.

Ø  The action of reverse flexing the back results in toning of the entire spinal chord.

Ø  The pulling of the legs back simultaneously in a stretched condition induces tension in the vertebrae, increasing the strength of the back and toning up the spinal column.

Some noteworthy points:

Ø  This asana should be done after exhalation and any inhalation should be shallow. The reason is that, if this asana is done with lungs filled with air, the diaphragm will push the abdomen down tightening it. This will reduce the massaging effect of the rocking motion on the abdominal organs, especially the intestines. Also, a tight abdomen can lead to cramps during rocking.