Hatha Yoga: The Yoga of the Physical Body.
Dhanurasana: The Bow Pose.
Instructions.
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Lie flat on the stomach and inhale fully.
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Bend the knees and hold the ankles with the hands.
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Tense the leg muscles and arch the back.
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Simultaneously raise the head, chest and thighs as high as possible.
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Keep the arms straight.
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Hold for as long as is comfortable.
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Practise up to maximum 5 times per session.
Note.
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One may rock backwards and forwards in the final position.
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Do not repeat the asana until the breath returns to normal.
Breath.
- The breath may be retained inside in the final pose or slow, deep breathing may be practised.
Concentration.
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Spiritual: On vishuddhi chakra.
- Physical: On the abdominal region or back.
Limitations.
- Not to be practised by people with hernia, peptic ulcers, intestinal tuberculosis or bent spine.
Benefits.
- This asana powerfully massages the abdominal organs and muscles. Removes gastro-intestinal disorders, dyspepsia, chronic constipation, and sluggishness of the liver. Quickly reduces fat in the abdominal area.
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