Dhanurasana

dhanurasana_swing

“Dhanu” literally means a bow. This posture resembles a bent bow and hands here are used like a bow string to pull the head , trunk and legs up.

Prone

  • Lie down on the abdomen with legs together, toes pointing outwards and soles of the feet facing up.
  • Chin touching the ground.
  • Stretch the hands straight above the head, biceps touching the ears and palms resting on the ground.
  • Close the eyes.

I. Starting position (Sthiti): Prone

II. Practice

  • Lie on the floor on the stomach, face downwards.
  • Breathe out and bend the knees. Stretch the arms back and hold the left ankle with the left hand and the right ankle with the right hand. Take two breaths.
  • Now breathe out completely and pull the legs up by lifting  the knees above the floor, and simultaneously lift the chest off the floor. Arms and the hands act like a bow string to shape the body like a bent bow.
  • Lift up the head and pull it as far back as feasible. Do not rest either the ribs on the floor or the pelvic bone on the floor. Weight of the body is borne by the abdomen.
  • While lifting the legs up, do not join them at the knees in order to lift the legs high. After the full stretch upwards has been procured, join together the thighs, the knees and the ankles.
  • Stay in the pose as per your capacity from 20 sec to 1 minute.
  • Then, while breathing out, release the ankles, stretch the legs straight, bring the head and the legs back to the floor and relax.

BENEFITS:

  • This posture brings flexibility to the spine and tones up the abdominal organs.