Steps And Benefits of Dhanurasana or Bow Pose | धनुरासन

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In this asana the shape of body becomes like a Bow so it is called as Dhanurasana or Bow Pose.

Before starting please follow Important Guidelines to get maximum benefits of Dhanurasana or Bow Pose.

How to do Dhanurasana or Bow Pose
1. Lie on your stomach. Keep the heels above the buttocks by bending the legs from the knees. Knees and toes are joined together. 
2. With both hands, hold the feet close to the ankles. 
3. Breathing inwards, lifting the knees and thighs, keep the arms upright, arms straight. After the last part is lifted, raise the upper part of the chest, cervix and head also. The area around the navel and stomach remained on the ground. The remaining part should be lifted up. 
4. The shape of the body will become like a string of bows. In this case, stay for 10 to 30 seconds. 
5. Exhale and return to the previous position. Do a second rep. when breathing is normal. Repeat this for 3-4 times.
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Time: Hold this posture for 10-30 seconds and repeat for 3-4 times.

Benefits of Dhanurasana or Bow Pose
1. Makes the spinal cord flexible and healthy.
2. This posture is beneficial in Cervical, spondylitis, backache and abdominal diseases. 
3. It is beneficial in menstrual disorders of women. 
4. It is beneficial in urine disorders by strengthening the kidneys. It is beneficial in conditions like urination due to fear.
5. Practice of Dhanurasana reduces stomach fat, eliminate gas. Stomach diseases disappear. The hunger strikes, the appetite increases.

Dhanurasana or Bow Pose Precautions
1. Those who suffer from excessive problems of spinal cord and disc should not perform this pose. 
2. If you suffer from severe stomach related problems then don't perform this pose.

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