Easy Bow Pose

Print

Saral Dhanurasana

The Dhanurasana or the Bow Pose is so called because the body assumes the shape of an archers bow. The asana helps strengthen the muscles of the back, improves posture, and helps in dealing with several gastrointestinal problems. It is especially recommended for practice during the winters to ward off cold and help increase immunity.

Techniques:

• Lie flat in a prone pose on the floor, with arms beside the body
• Keep the legs straight, with feet together
• Bend the knees, bringing the heels close to the buttocks
• Reach back and grab the ankles with the arms stretched backwards
• Place the chin on the floor
• Keep the knees on the floor
• Breathe in and lift the upper trunk with the help of the lower legs
• Use the backward movement of the legs to lift the body
• Lift as far as is comfortable
• Hold for few seconds without straining the back muscles
• Breathe out by bringing the heels close to the buttocks
• Simultaneously lower the trunk down onto the floor
• Release the ankles and straighten the legs and rest
• Repeat for as many rounds as planned

Contra-indications:

• Shoulder or knee injury
• Severe back conditions of slipped disc or sciatica
• Hernia
• Surgery

Benefits:

• Improves flexibility in the neck, shoulders and back
• Strengthens the back muscles
• Helpful in removing minor back conditions of slipped disc or sciatica