Benefits of Dhanurasana
Benefits of Dhanurasana include:
- Increased flexibility, relief from stress and anxiety, improved health, enhanced energy, physical well-being, enhanced immunity, purification, mental stability, and increased alertness and mental focus.
- The Dhanurasana benefits also include lower back pain, lessening of headaches, improved circulation, more toned muscles, enhanced flexibility of the legs, removal of lumps, and a leaner and toned body.
- The Dhanurasana benefits can be availed without doing anything special. You only need to keep your back straight and maintain the balance of your body throughout the asana.
- Many people, especially women, have the problem of acid reflux. If this is the case, the dhanurasana can help them by balancing the abdomen.
- The dhanurasana allows the upper torso to drop downward and bring the abdomen in alignment with the legs. This brings the abdomen and stomach in sync and reduces or eliminates any acid reflux that may occur due to food sticking to the stomach.
- The bow pose itself is meant to strengthen the abdominal muscles and to also help with digestion by increasing the amount of blood flow to the pancreas. The benefits of the dhanurasana not only apply to the digestion process but to weight loss as well.
Dhanurasana/ Bow Pose Meaning
The dhanurasana or “bow pose” asanas is often found in the Ashtanga style of yoga. However, there are many other styles of this pose which are equally beneficial. The Sanskrit meaning of dhanurasana was a bow formed in a very specific way. That is why the dhanurasana has become such a favorite of yoga practitioners the world over. In the Sanskrit version, the dhanurasana has been depicted as a bow formed at the top of the body with the hands touching the heart center (or sometimes higher).
Many people are familiar with the term prana but not many people are familiar with the meaning of dhanurasana. While the word prana is derived from Sanskrit, meaning life force, dhanurasana literally means “inviting force”. In English, that sounds a little more positive than prana. Perhaps that is why the dhanurasana has been used as an alternative treatment for high blood pressure and circulatory problems. It is one of the most potent tools available for treating these conditions and many have found great success in using it.
How to Perform Dhanurasana/ Bow Pose
The dhanurasana poses a challenge to the healer must be able to use their flexibility as part of the pose itself. If you are looking to improve your flexibility through any type of yoga or physical exercise, this pose is the one to focus on. In this article, I have provided a few suggestions for increasing your flexibility. The dhanurasana can easily be mastered after learning just a few simple positions, making it an excellent choice for those wanting to increase their flexibility and range of motion.
- Lie down on the floor with your stomach facing downwards and feet apart, in line with your hips. And keep your arms by the side of your body.
- Further, fold your knees and take your arms backward, such that you can hold the ankles with your hands.
- After being in the above-stated position, Breathe in and lift your chest off the ground and try to pull your legs up and in the direction of the back.
- Look ahead with a straight line, and keep a smile on your face.
- After forming a proper Dhanurasana / Bow Pose, keep your body stable and focus on your breath, maintaining the pose.
- While being in the bow position, continue to take deep/long breaths. But bend only as far as your body permits, and do not overdo the stretch.
- After 20 to 30 seconds, while exhaling gently bring your legs back and chest to the ground. Release the ankles and relax.
Dhanurasana Variations
The dhanurasana can be practiced by bending the knees and sitting back slightly while stretching the upper body up slightly and then down again.
Most practitioners will bend their knee at the waist to get the proper position and hold for a half revolution before returning to standing and repeating. There are many variations of this pose that can be practiced.
Some practitioners like to practice the pose while lying down so that their face is also in the line of sight and can observe how their breathing is changing.
Others prefer to perform the pose while lying on their stomachs so that they can fully concentrate on the movement and expansion within the pose.
CONCLUSION
In conclusion, dhanurasana is an excellent exercise for the internal organs and glands, the abdomen, the rectum, the intestines, the heart, the lungs, the kidneys and the bow pose is great for increasing flexibility. The dhanurasana is also a good workout for the central nervous system, the glands, the bow pose enhances energy and concentration levels in the mind. The bow pose increases the flow of prana through the nervous system and into the bloodstream. It can also assist in improving the digestion process.
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