धनुरासन कैसे करें ?| Dhanurasana (Bow Pose)| How to do Bow Pose ? | Dhanurasana benefits
धनुरासन कैसे करें ?| Dhanurasana (Bow Pose)| How to do Bow Pose ?| dhanurasana benefits DHANURASANA- Breathing:- deep inhale and lift the body up, retain breath while in the posture, Maintain balance on the navel region, and exhale while coming back.
Repetitions:- 7
Dhanurasana, Bow pose, is a back bending asana in hatha yoga and modern yoga as exercise.
Bow Pose steps | Dhanurasana steps
1. Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body.
2. Slowly, fold your knees up and hold your ankles with your hands.
3. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.
4. Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.
5. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.
Dhanurasana benefits:
1. Dhanurasan, “the spinal column is stretched, improving blood circulation to the spinal nerves.”
2. It also stretches your neck, shoulder, arms and leg muscles, thus strengthening those areas.
3. It is considered to be a good exercise for those with chest or breathing ailments like asthma, as it expands the chest and increases the breathing capacity of the lungs.
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