Yoga Postures for Back Pain - Dhanurasana

Dhanurasana

 

'Dhanur' means Bow which is used for hunting.

 

This is a backward bending posture.

 

The great benefit of this Asana is this will rejuvenate and enable to maintain youth.

 

Benefits

 

• The liver, 
• Abdominal organs and 
• Muscles are massaged.
• The pancreas and adrenal glands are toned by balancing their secretions. 
• The kidneys are massaged and excess weight is reduced around the abdominal area.
• This leads to improved functioning of the digestive,excretory and reproductive organs and helps to remove
• Gastrointestinal disorders, dyspepsia, chronic constipation and sluggishness of the liver. 
• Manages diabetes
• Menstrual disorders. 
• It improves blood circulation generally. 
• The spinal column is realigned and the 
• Ligaments, muscles and nerves are activated, removing stiffness. 
• It helps to correct Hunching of the upper back. 
• It strengthens leg muscles,especially the thighs.

 

Avoid

 

• Pregnant women should not practice this.
• People who suffer from a weak heart,
• High blood pressure, 
• Hernia, 
• Colitis, 
• Peptic or Duodenal ulcers should not attempt this practice. 
• This Asana should not be practised before sleep at night as it stimulates the adrenal glands and the sympathetic nervous system.

 

 

How to do Dhanurasana

1. Lie inverted and flat on the mat where in your entire body must be in inverted position.
2. Slowly fold your legs and Bend the knees and bring the heels close to the buttocks.
3. Catch and Grasp the ankle with the hands.
4. Keep the knees and thighs firmly on the floor and the
5. Arms straight throughout the practice.
6. Place the chin on the floor.
7. This is the starting position.
8. Tense the legs and push the feet backwards while raising
9. The head and chest as high as possible from the floor gently.
10. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive.
11. In the final position the head is tilted back.
12. Now have slow breath and you can see the body is tilting forward and backward.
13. Hold the final position for as long as is comfortable.
14. Relax slowly and lower the chest and head to the ground by releasing the legs.
15. Lie calm and relax.
16. Apart from abdomen and stomach this helps in vishuddhi chakra.