Dhanurasana steps and benefits-
Do you suffer from stress and anxiety? You are a student or learner who you are. Are you have a problem with a 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 the Bow pose so that you go with complete knowledge.
First I am telling you why this pose is called the Bow pose. You have seen the picture above. What is the first thing that comes into your head?
Does 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 strengthens our shoulders, legs, and abdomen.
Dhanurasana is made up of two words, the first is dhanur which means 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 lay the mat on the ground. (If you are living in a flat then come to the Hall)
2) Lie on the mat from the side of your stomach. Your hand should be on 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) Take more breaths and pull 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 practicing Dhanurasana
1) Surya namaskar
2) Tadasana
3) Sarvangasana
4) Bhujungasana
Follow up Poses-
1) chakrasana
2) Trikonasana
3) Padmasana
Duration -
Beginner - 30 seconds
Intermediate - 45 seconds
Expert - 50 seconds
Different Variations in Bow pose-
1) Dhanurasana Rocking Variation
2) One-Legged Bow Pose
4) Ardha Dhanurasana
5) Eka Pada Dhanurasana Preparation
6) Half-Side-Lying Bow Pose
7) Bow Pose Bolster Elbows On the Floor
8) Supta Natarajasana
9) Gherandasana
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 the beginning, 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 poses 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 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 poses.
Questions and answers related to Dhanurasana -
Q1) What are the two benefits of Dhanurasana?
Ans- By doing this yoga, your spine becomes strong and it helps in reducing your abdominal fat.
Q2 ) Does Dhanurasana reduce belly fat?
Ans- Yes, by doing regular exercise your belly fat starts decreasing.
Q3) Which yoga is best for Pennis?
Ans- Naukasana, Dhanurasana and Ardha Chandrasana are good for Pennis.
Q4) Should children do this pose?
Ans - Children can do this yoga under the supervision of a yoga instructor.
Q5) What is the ideal duration of doing Dhanurasana?
Ans- According to me, you should do this pose for 30 to 40 seconds.
Q6) Should Pregnant Women do this pose?
Ans - No, Pregnant women should avoid this pose.
Q7) What is the angle of dhanurasana?
Ans - To make it easy, your body should make an angle of 45 degrees.
Q8) Is Dhanurasana for obesity?
Ans - Yes, doing Dhanurasana reduces your obesity.
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, its history, its 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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