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Tuesday, May 3, 2011

Dhanurasana,The Bow Pose(Urdva Chakrasana)

The name comes from the Sanskrit words Dhanura meaning "bow", and Asana  meaning "posture" or "seat".
Dhanurasana is also sometimes known as Urdva Chakrasana (Upward Wheel Pose).
Dhanurasana(Urdhva Chakrasana)

Dhanurasana is a yoga pose in which the practitioner lies on the belly, grasps the feet, and lifts the legs into the shape of a bow.Dhanurasana, or the bow curve pose, is a cultural asana that has a beneficial effect on several muscles in the body, including those of the back, the forearms and the abdomen.

Practicing:
Position-1

Position-2
A sequential process for performing Dhanurasana follows.
* Lie prone on the abdomen.
* Bend the legs at the knee-joints from behind upward and fold them against their respective thigh.
* With the arms to the back, at full length, grasp the ankles well with the hands. Then raise the neck simultaneously with a steady lift and pull upwards on the ankles, while inhaling.
* Next, rest the entire body on only the area of the navel (umbilical region), assuming a somewhat circular position. In order to derive the highest benefit from this pose, the knees should be kept together. This pose has to be maintained as long as it is comfortable with retention of breath.
* Then release the hold on the ankles, begin to exhale and assume the starting position-prone on the abdomen, the legs fully stretched out and the arms rested on the floor. It is best to pause before another round.
* The practitioner may either repeat the pose of Dhanurasana eight times in two minutes or maintain the pose for the duration. The latter posture is preferable only after a few months of practice.
BKS Iyengar in Dhanurasana

Poorna Dhanurasana
Benefits:
*The hygienic features of this posture are the extraordinary amount of pressure, due to the whole body being thrown upon the umbilical region only; the extreme stretching of the abdominal and pelvic muscles; and the steady pull anterior pull throughout the spinal column, with the alternate contraction and relaxation of the spinal muscles.
*Further, the venous drainage facilitates fresh supply of blood to the abdominal viscera, especially of the lower abdomen and the reproductory organs.
*Several muscles, including the extensors of the hip, elbow, wrist and drunk, and the abdubtors of the shoulder joints are exercised by this asana.
*The quadriceps and pectorals are also strained thanks to holding the legs in the bow curve position.

Girl in Poorna Dhanurasana


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