Dhanurasana

Dhanurasana (bow pose)

Lie flat on the stomach 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.

Clasp the hands around the ankles.

Place the chin on the floor.

This is the starting position.

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; the back and arms remain relaxed.

Hold the final position for as long as the 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 (Lie down on the updown) until the respiration returns to normal.

This is one round.

Breathing

Inhale deeply in the starting position.

Retain the breath while raising the body.

Retain the breath inside in the final position of practice slow, deep breathing so that the body rocks gently in unison with the breath.

Exhale while returning to the prone position.

Duration

3 to 5 rounds.

Awareness

Physical - on the abdominal region, the back, or the rhythmic expansion and contraction of the abdomen to the slow, deep breathing.

Spiritual - on vishuddhi, anahata or manipura chaktra.

Sequence

Dhanurasana is ideally practised after bhujangasana and shalabhasana and should be followed by a forward bending posture. It should not be practised until at least three or four hours after a meal.

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