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Dhanurasan or Bow pose - Steps and Benefits

Dhanurasan means Bow pose. Dhanu means Bow and asan means pose. Our body in this position looks like a bow. This pose is a combination of Bhujangasan and Shalabhasan, so it gives us benefits of both the asana's. But this is more difficult than doing both the asanas. We are going to learn Steps and Benefits of Dhanurasan or Bow pose.

Dhanurasan or Bow pose  - Steps and Benefits
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Steps of Dhanurasan (Bow pose) -

Lie down on the abdomen with stretched legs and keep arms beside the hip.
Relax your whole body and keep breathing normal.
Now, fold your knees slowly and try to hold your ankles with your hands.
Try to pull your legs till you feel comfortable. don't force yourself to get the position.
Keep your mouth shut and keep your breathing normal.
This is Dhanurasan, it looks like a Bow, so it is called as Bow pose.

Precautions to take before doing Dhanurasan (Bow pose) -

Do this asana with an empty stomach. Don’t eat anything, 3-4 hours before doing this asana.
Don’t do it forcefully. Do it, till you feel comfortable otherwise it will harm you.
Take doctors advice before starting to do this asana. Weak people should do it very carefully.
It looks easy, but it’s not that easy.

Beginner – Do it for 5-6 seconds and 1 repetition (increase time by 2-3 seconds every week).
Intermediate – Do it for 15-20 seconds and 2-3 repetition (increase time by 2-3 seconds every week).
Regular – Do it for 1-3 minutes and 2-3 repetition.
Note – As it is little difficult to stay in this position for long time, do it in multiple repetitions.

Benefits of Dhanurasan (Bow pose) -

It gives very good massage to abdominal muscles.
It gives a good pressure to abdomen that reduces the chances of any diseases related to abdomen.
Improves digestion process which automatically reduces the chances of any diseases related to digestion.
Improves the blood circulation in abdominal muscles.
Reduces the extra layer of fats on the abdomen.
Improves the blood circulation in back muscles.
It strengthens backbone and muscles of back which keep enthusiasm in your body.

In the above article, we have  learnt Steps and Benefits of Dhanurasan or Bow pose. This is a real secret of good health that do keep practising it daily and it will give you better result as a good health.

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