Yoga Practice Name
Dhanurasana
Yoga Practice Branch
Ashtang Yoga, Hatha Yoga
Practice Level
Yoga Practice Type
Yoga Asana Type
Ashtang Yoga Category
Asana
Hatha Yoga Category
Asana
Steps and Description
- Lie in the prone position with the legs and feet together, and the arms and hands beside the body.
- Bend the knees and bring the heels close to the buttocks. Hold the ankles with your hands. Place the chin on the floor.
- Tense the leg muscles and push the feet away from the body. Arch the back, lifting the thighs, chest and head together.
- Keep the arms straight. 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 back and arms remain
relaxed. - Hold the final position for as long as is comfortable and then, slowly relaxing the leg muscles, lower the legs, chest and head to the starting position.
- Release the pose and relax in the prone position until the
respiration returns to normal.
Practice Keynotes
- Keep your hands straight.
- Ensure that your legs are upright and equally stretched.
Cautions and Limitations
- Avoid this practice if you are suffering from any back pain.
- Go gently into the final position.
- Avoid facial contortions and excessive shaking of the body.
- Proceed carefully and only under expert guidance.
- At the slightest sign of discomfort, reduce the duration of practice and, if necessary, discontinue the practice for the day.
- Practice should never be rushed.
Contraindications
- Avoid this practice if you are suffering from any back pain or any injury.
- Don't do it if you have asthma or any breathing condition.
- Go gently into the final position.
Complimentary Practice
Pavanmuktasana
General Benefits
- Strengthens the back and abdominal muscles.
- Tones the abdominal organs.
- Improves the respiratory system.
- Tones the leg and arm muscles.
Benefits for Disease
Depression, Eating disorders
Body and Organ Affected
Neck, Mouth, Chin, Shoulder, Elbow, Arm, Chest, Forearm, Wrist, Back, Navel, Ankle, Waist, Abdomen, Buttock, Hip, Leg, Thigh, Knee, Foot, Hand
