Dhanur means bow. Dhanurasana is a sanskrit word means the bow pose. Dhanurasana is a heart opening asana and its wonderful for your spine health. to perform dhanurasana follow the steps below.
![How to perform Dhanurasana ?](https://missyogic.com/wp-content/uploads/2023/01/05DAD190-3229-4B42-9F38-A09D3C94E476-edited.png)
Preparatory asanas for dhanurasana
Before performing dhanurasana prepare your body with some easy and preparatory asana so that your body will be warm and easy to move . before practicing dhanurasana practice shalabhasana, bhujangasana. After performing preparatory asanas now your body is ready to go in dhanurasana.
How to perform Dhanurasana ?
- Lie down on your belly.
- Keep your arms aside.
- Gently fold your legs so as to bring them towards the hips.
- Raise your hands backwards and hold the ankles with the hands.
- Inhale and Raise the head and chest.
- Now try to stretch the upper body and legs as much as possible and Don’t force yourself.
- See to it that the body weight is on the abdomen, not the pubic bone.
- Make sure that your shoulders are rolled down. Try to separate the shoulder blades for better engagement of muscles.
- Try to expose your chest forward and upward.
- Gaze upward and try to lift your chin forward then upward to avoid compression in neck.
- Make sure your body forms a convex arch in the final.
- Breath normally and hold for 5-8 breath.
Counter poses- After performing Dhanurasana
- Its necessary to perform counter pose for balance and stability.
- Hasalasana, Pashchimottanasana, Forward bending asanas are best counterbalance.
Benefits of dhanurasana
- Cures indigestion, gastro-intestinal diseases, chronic constipation,dyspepsia, etc.
- The regular practice of dhanurasana removes hunchback, rheumatism of legs, knee joints and hands.
- Relieve menstrual disorders like pcos ,pcod etc.
- Prevents permature ageing of bones.
contraindications
- Dhanurasana should not be practiced by the person suffering from high or low blood pressure, hernia, neck injury, pain in blower back severe migraine.
- Women should avoid practicing this posture during pregnancy.