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Dhanur-asana: The Bow Posture
The Sanskrit word dhanur means bow-shaped, curved
or bent. The bow referred is a bow as in "bow and arrow."
This asana is so named because the body mimics the shape
of a bow with its string stretched back ready to shoot
an arrow.
Steps:
- Lie on the stomach with the head turned to one
side and the arms alongside the body with palms facing
upward
- Turn the head and place the chin on the floor. Exhale,
bend the knees, reach back with the arms and grasp
the right ankle with the right hand and the left ankle
with the left hand.
- While inhaling, slowly raise the legs by pulling
the ankles up and raising the knees off the floor
while simultaneously lifting the chest off the floor.
Hold the inhale breath. The weight of the body should
be resting on the abdomen.
- Tilt the head as far back as possible. Hold the
posture as long as you can comfortably hold the inhale
breath.
- Slowly exhale bringing the knees to the floor,
release the ankles, slowly bring the legs and arms
straight down on the floor and turn the head to one
side, assuming the prone posture you began with.
The two variations of the dhanur-asana have to do with
the method of breathing and the amount of arch of the
back. As one progresses with this asana and is able
to hold the posture for a longer period of time, the
posture can be held while slow, rhythmic breathing is
maintained through the nostrils. As the spine becomes
more flexible try drawing the feet closer to the head.
Some are able to join the top of the head to the soles
of the feet although this is certainly not necessary
to accomplish the dhanur-asana.
The most obvious benefit of the dhanur-asana is that
it restores flexibility to the spine. Regular practice
will relieve lower back pain and release tension and
strain in the upper back and neck area. The alternating
stretching and releasing of the abdominal muscles increases
blood flow to this area and aids all sorts of digestive
disorders and discomforts. Strain or fatigue in the
legs is also released after a few repetitions. Extended
practice will help develop upper-body strength.
The dhanur-asana is either held for the duration of
the inhaled or between one and three minutes while breathing
gently through the nostrils. Repeat it two or three
times.
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