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Dhanurasana steps and benefits: Best Yoga for students

Dhanurasana steps and benefits

Dhanurasana steps and benefits-

Are you suffer from stress and anxiety? You are a student or learner who you are. Are you have the problem of Lack of Concentration? If yes, you came to the right place, I am telling you Dhanurasana steps and benefits.

This complete guide helps you to reduce your mental stress. Today I am telling you each and every aspect of Bow pose so that you go with complete knowledge.

First I am telling you why this pose is called Bow pose. You have seen the picture above. What is the first thing comes in your head?

Is not it look like a bow? Yes, you are right this looks like a bow that's why this pose is known as Dhanurasana.

The second thing that's I am looking for the core advantages of this posture. Apart from mental strength Bow asana also strengthen our shoulder, legs, and abdomen.

Dhanurasana made up of two words, first is dhanur which means in Hindi Dhanush (Bow) the second word is asana (pose). That's why this is called Dhanurasana.

Are you excited, I think this thing you have found first on my page?

Now I am telling you the steps and benefits of bow pose.

How to do Bow Pose (Steps)-

1) First, come to the lawn and garden and laying mat on the ground. (If you are lived in a flat then come to the Hall)

2) Lie on the mat from the side of your stomach. Your hand should be with the thighs.

3) Breathe out and bend your knees, try to bring your heel near your buttock. When you are arched, grab your heel with your hands.

4) Now while breathing, bring your chest and legs up.

5) Taking more breath and pulling your ankles with your hands.

6) Take care not to stress too much on your knees and balance on your stomach does not deteriorate.

7) Your face should be forward and if you are feeling comfortable then you can pull the body more.

8) Continuously breathe in and out, during a stay in an arched position.

9) Remain in this position for as long as possible.

10) To out of the asana, slowly loosen your hand and buttock towards the ground.

11) Release the heel and come to the original position.

Also, Read-  benefits of  Parivartta Trikonasana

Warm-up poses for Bow pose-

You can do the following warm poses before practices Dhanurasana

1) Surya namaskar

2) Tadasana

3) Sarvangasana

4) Bhujungasana

Follow up Poses-

1) chakrasana

2) Trikonasana

3) Padmasana

Durations -

Beginner - 30 seconds

Intermediate - 45 seconds

Expert -  50 seconds

Different Variations in Bow pose-

1) Dhanurasana Rocking Variation

2) One-Legged Bow Pose

3)  Poorna Dhanurasana

4) Ardha Dhanurasana

5) Eka Pada Dhanurasana Preparation

6) Half Side-Lying Bow Pose

7) Bow Pose Bolster Elbows On Floor

8) Supta Natarajasana 

9) Gherandasana

How to do bow pose

Beginner tips-

If you are doing Dhanurasana for the first time then it will be a bit difficult for you.

If you are a newbie, then first try to hold your heels in the beginning. You do not need to pull your body up.

When your heel starts coming in your hands, then you try to elevate your body slightly.

After a few days, try to elevate the whole body. When you become an expert then the posture will be easy for you.

Dhanurasana Benefits-

1) This yoga is very helpful for mental health. As I told you in starting, this will improve your concentration and decrease anxiety and stress.

2) Your stomach muscles are strengthened by this asana. If you are suffering from chronic constipation then this will be a panacea for you. This will improve digestion and help in the secretion of gastric juice.

3) Dhanurasana strengthens your ankles, thighs, and leg muscles.

4) This yoga practice is very good for an asthmatic patient because its practice will expand your chest and improve your breath.

5) For students, this is the best yoga practice because it clears your mind and improves concentration which is much important for a student.

6) After practicing this yoga you will feel that you are surrounded by positive energy.

7) Bow pose benefits to the person who has suffered from joint pain, like shoulder joint pain, and knee joint pain.

8) This yoga increases the flexibility of the body and reduces obesity.

9) Dhanurasana massage your internal body parts such as the kidney, liver, stomach, and lungs and makes them stronger.

10) Bow posture helps to relieve the body and face pain.

Bow pose precautions-

1) Pregnant women should not practice this asana.

2) If you have heart disease, please consult your doctor once.

3) If you have a hernia and stomach problem, avoid posture because this posture stresses your stomach more.

4) Avoid stress while doing Dhanurasana as it can also give you permanent injury.

5) Do not do asanas if you have headaches and insomnia.

6) Do not do asana if you have a complaint of back pain or if you have a complaint of a slipped disc.

7) High blood pressure patients do not do bow pose.

Summary of Dhanurasana steps and benefits-

Dhanurasana is a little difficult but a very beneficial pose. This posture is beneficial for everyone from students to men.

As I said at the beginning of this article, this pose is very good for mental strength.

Friends, in today's article, I have told you what is Dhanurasana, history, types, and everything in detail.

Apart from this, I have also explained to you Dhanurasana steps and benefits very closely.

I hope all your questions will be found in this article. 


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