Yoga School in Rishikesh

Method, Benefits and precautions of doing Dhanurasana

What is Dhanurasana

Dhanurasana is also known as Dhanurasana or Bow Pose. While doing this asana, the body forms a bow-like shape.This asana is done lying on the stomach. Doing this asana strengthens the digestive system and makes the spine flexible. Belly fat and weight can also be reduced by practicing this asana. 

This asana is one of the three major asanas described in the science of yoga for stretching or creating a stretch in the back. The whole back gets a good stretch by the practice of this asana. The practice of this asana increases flexibility in the waist and strengthens the waist.

 If you are a fitness freak and want to know more about yoga poses, then you can join Yoga School  in Rishikesh, India.

Method of doing Dhanurasana

  • To do Dhanurasana, lie down on your stomach on a yoga mat or mat.
  • After being in Makarasana, calm the mind, take a deep breath and release it.
  • After taking three to four deep breaths, bend both the legs from the knees and hold the toes of the feet with the hands.
  • While inhaling, lift your neck and chest upwards.
  • Now raise the lower part of the body.
  • While straightening the arms, pull the legs upwards in such a way that the entire weight of the body will fall on the stomach.
  • Keep the body still for 10 to 15 seconds and normalize the breathing.
  • After the body remains stable for some time, leaving the mother-in-law, slowly come back to Makarasana.
  • Do this asana two to three times in the beginning, after practicing it, gradually the time limit can be increased. Do not rush while doing this asana and pull the body upwards as per your convenience.
  • Doing this asana on an empty stomach in the morning gives maximum benefit. This asana can also be done in the evening in the evening, but do the asana only after going to the toilet.

Benefits of doing Dhanurasana –

1. The spine becomes flexible: – By practicing this asana regularly, the spine becomes flexible and strong, so that even in old age, the person walks erect and his spine does not bend. There is a group of bones that leave the back of the brain and go to the anus. It consists of 33 sections. The spinal cord remains protected in the spinal cord within the spinal column.

2. Reduces belly fat: – This asana helps us to reduce belly fat. Belly fat, or fat from other parts of the body, is a particularly harmful type of fat that surrounds your organs. accumulates.

3. Increases Concentration :- Concentration of mind and brain increases. Although increasing concentration is a difficult task, but it is not impossible.

4. Beneficial in sugar disease: – This asana is very beneficial for sugar patients. Diabetes or diabetes is called a metabolic disease in which the amount of sugar (blood sugar) in the person’s blood exceeds the requirement.

5. Beneficial in kidney stones: – If this asana is done regularly, it cures kidney stones. Hard objects resembling small stones are formed. These stones are usually passed out of the body through the urethra without any difficulty, but if they become sufficiently large (2–3 mm in size) they can cause obstruction of the ureter. In this condition there is unbearable pain around the urinary tract.

6. To get rid of stress:- It is very important to practice this asana to reduce stress and get rid of mental tension. Medical science considers the lack of neurotransmitters like serotonin, nor-adrenaline and dopamine in the brain as the cause of depression.

Author Benefits –

  • By doing this asana, it helps in curing problems like constipation.
  • Its practice strengthens the intestines.
  • By doing this asana, the lungs expand, due to which the lungs become strong.
  • There is a stretch in the thigh, abdomen, chest and groin.

Precautions of Dhanurasana –

  • People who have severe pain in the neck, hands and knees should not do this asana.
  • If any kind of operation has been done in the stomach, then do not do this asana.
  • If there is any kind of severe pain in the spine, then do not do this asana.
  • If there is a problem of high blood pressure, then this asana should not be done.
  • Do not do this asana in heart related problems.
  • People who have a hernia problem should not do this asana.

Conclusion :

After doing Dhanurasana, the opposite posture must be done because it removes the tension in the spine. If there is any problem while doing this asana, then this asana should be done only under the supervision of a doctor or yoga guru.

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