In Sanskrit “Dhanura” means “Bow”, “Asana” means “pose”. The English name is “Bow pose”.
Position : Prone
Type : Backward bending/ Back strengthening
Spiritual Awareness : Manipura chakra
Physical Awareness : Stretch on the front side of the body, compression of the spine, chest, abdomen, lower back and stretch into arms and legs.
Dosha Suitability : Pita and Kapha
Introducery Asanas : Shalabhasana, Ardh Dhanurasana, Bhujangasana, Setu Bandhs Sarvangasana, Supta Virasana, Urdha Mukha Svanasana
- Lie on your belly, legs straight, arms alongside the torso, palms up. Chin on the floor. Eyes closed. (You can lie on a folded blanket to pad the front of your torso and legs.)
- Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles. Make sure your knees are not wider than the width of your hips, and keep your knees hip width for the duration of the pose.
- Inhale and strongly lift your heels away from your buttocks and at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor.
- As you continue lifting the heels and thighs higher, press your shoulders blades firmly against your back to open your heart. Draw the tops of the shoulders way from your ears.
- 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 the arms remain relaxed.
- With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso; be sure not to stop breathing.
- Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths.
Spotlight effects: Thighs, groins, belly, chest, spine, shoulders, and neck.
- Urdhva Dhanurasana
- Stretches the entire front of the body, ankles, thighs, stomach, liver, spleen, pancreas, intestine, groins, abdomen, chest, throat and deep hip flexors are massaged by change in the pressure.
- Strengthens the back muscles and spinal cord and muscles of arms and thighs.
- It realigns the spinal cord.
- Improves posture.
- Stimulates the organs of the abdomen and neck and improves blood flow.
- Removes hunching of upper back and shoulders.
- Improved circulation of lymph and blood through the body.
- Tones adrenal glands and balances the selections.
- Massages the kidneys.
- Alleviates constipation and improves peristaltic movement.
- Respiratory ailments as the asana open up the chest area.
- Menstrual discomfort and incontinence.
- Mild backache.
- Reduces fat around the abdomen and thigh areas.
- Dyspepsia and sluggishness of the liver is managed.
- Also helps with diabetes.
Precautions and Contraindications:
- High or low blood pressure.
- Abdominal surgery.
- Ulcer in the stomach.
- Serious lower back or neck injury.