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Dhanurasana:

Dhanur means 'Bow. The body resembles a bow in this asana.

Dhanurasan

 

Procedure:
i    Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
ii    Bend the knees and bring the heels close to the buttocks.
iii    Clasp the hands around the ankles.
iv    Place the chin on the floor.
v    This is the starting position.
vi    Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together.
vii    Keeps the arms straight.
viii    In the final position the head is tilted back and the abdomen supports the entire body on the floor. The only muscular contraction is in the legs; the back and arms remain relaxed.
ix    Hold the final position for as long as is comfortable and then, slowly relaxing the leg muscles, liver the legs, chest and head to the starting position.
x    Release the pose and relax in the prone position until the respiration returns to normal.
xi    This is one round.


Breathing:
i    Inhale deeply in the starting position.
ii    Retain the breath while raising the body.
iii    Retain the breath inside in the final position or practice slow, deep breathing so that the body rocks gently in unison with the breath.

Duration: 3 to 5 rounds.

Awareness:
Physical-    on the abdominal region, the back, or the rhythmic expansion and contraction of the abdomen to the slow, deep breathing.

Sequence:
Dhanurasan is ideally practiced after bhujangasana and shalabhasan and should be followed by a forward bending posture. It should not be practiced until at least three or four hours after a meal.

Indications:
The entire alimentary canal is reconditioned by this asana. This leads to improved functioning of the digestive, and reproductive organs and helps to remove gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver.It is recommended in yoga therapy for the management of diabetes, incontinence, colitis, menstrual disorders and, under special guidance, cervical spondylitis. It improves blood circulation generally. The spinal column is realigned and the ligaments, muscles and nerves are given a good stretch, removing stiffness. It helps correct hunching of the thoracic area of the spine.
Dhanurasana is useful for relieving various chest ailments, including asthma, and for feeling nervous energy in the cervical and thoracic sympathetic nerves, generally improving respiration.


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