Dhanurasana Yoga Pose Benefits | Bow Pose Yoga Benefits
Dhanurasana: Asanas help you in maintaining a fit body and you would be able to derive the maximum benefits by practicing this asana on a daily basis. You should make sure that you always dedicate some time to perform this yoga daily.
As you know that yoga has become very important in today’s scenario as there are lots of people who overworks in the offices and neglect any type of exercises. You would be able to develop the best body by performing yoga but in this case it is equally important to know how to do it in the right way and that too without hurting your body. You also need to know all types of yoga so that you can understand their benefits as well.
Full bridge, Bow Pose, sometimes called “Wheel”, is a pose either for advanced students, or people who are genetically gifted with flexibility and a lot of upper body and arm strength. Not only does Full Bridge work your arms; it completely opens your chest and your heart chakra.
So let us have a good look at the different steps that are important to take while performing Dhanurasana:
First we start with Half Bridge. Begin on your back. Bend your knees. Draw your heels towards your buttocks. Keep your ankles under your knees. Now, reach down with your arms, laying them on your side, palms faced down. Your ankles should be under your knees, hips distance apart. On an inhalation, lift your hips upward and press back onto your shoulders. Stay relaxed in your throat, and keep your knees together. Roll your shoulders under so you are resting on your upper arms and your shoulder blades. Take a few breaths in Half Bridge.
Move your arms up over your head and place your hands beside your ears. Elbows point upward and your fingers are pointed back toward your shoulders. Your legs (and feet) remain parallel. Now, on an inhale, press down on your palms and move the crown of your head to the ground between your hands.
Again, on an inhale press down on your hands and straighten your elbows, raising your head and your shoulders off the ground. This is where the upper arm strength comes in handy. Push your chest upward, increasing the bend in your upper back. Your head and neck remain relaxed and your head drops down. Maintain strength in your legs and feet. To come out on an exhale slowly move down with your arms being certain to tuck your chin in so you don’t hit your neck as you come out. Repeat dhanurasana step for 3- 4 times.
Benefits of DhanurAsana
If you are person with back problems then you should try to do dhanurasana as you would be able to get rid of this back problem when you continue to perform this asana on a regular basis. For women who perform Dhanurasana they can get rid of menstrual problems.
DhanurAsana also helps in the proper circulation of blood in the body and you would not have to suffer from any cramps in your body. Also the internal abdominal organ gets proper toned and it helps in functioning properly. It would help your body to become much flexible and toned at the same time. It is always important to consult a good doctor before starting any type of yoga. If you are a person who has undergone hernia surgeries or have suffered from TB then it is important to get a good consultation before beginning to practice yoga. It takes a lot of time to get the perfect body posture while performing the different asanas and so you need to get some good time so that you can get the right knowledge on how to do it in the perfect manner.
Advanced or Partner
If you are having trouble getting into dhanurasana pose try putting your feet flat onto the top of a stationary stool to help with the lift. It is best to do this with a partner who can spot you. Another way a partner can help is by standing near your head and letting you hold their ankles with your arms. This extra brace can make it easier to lift up into the pose; and your partner can assist by placing a strap under you waist and gently lifting you up…. Gently and not too far if you are learning!
Chakra: Dhanurasana is a third chakra pose.
Be careful if you have any neck injuries or problems. Don’t move your neck from side to side and never jerk your spine or extend beyond what is comfortable. Since this is an inversion you shouldn’t do it if you have high blood pressure or a heart condition.
Timing: Hold the full pose for three to eight breaths.