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Hatha Yoga: The Yoga of the Physical Body.


Dhanurasana: The Bow Pose.


Instructions.

  • Lie flat on the stomach and inhale fully.

  • Bend the knees and hold the ankles with the hands.

  • Tense the leg muscles and arch the back.

  • Simultaneously raise the head, chest and thighs as high as possible.

  • Keep the arms straight.

  • Hold for as long as is comfortable.

  • Practise up to maximum 5 times per session.

 

 


Note.

  • One may rock backwards and forwards in the final position.

  • 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.

  • 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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