Dhanurasana is very effective in weight loss program. this asana helps in reducing the belly fat very easily. It strengthens the ankles, thighs, groins, chest and abdominal organs and spinal cord. This yoga posture improves the functions of kidney, pancreas, liver, small and big intestine. It also acts as a stress reliever and gives flexibility to the back. It improves the function of digestion and mobility, it is also effective in cure gastric problems.
How to perform:
step 1: Lie down in prone position.
step 2: Exhale, bend your knees and hold the ankles with hands.
step 3: While inhaling raise the thighs, head and chest as high as possible.
step 4: Try to maintain weight of the body on lower abdomen. Join the ankles. Look upward and breathe normally.
step 5: While exhaling, bring down the head and legs up to knee joint. Maintain this position as long as you can hold and slowly come back to the original position.
People who suffer heart problems, with high blood pressure, from hernia, peptic or duodenal ulcer, appendicitis, colitis and other abdominal ailments should not do this asana, they should consult a Yoga expert before practicing this asana.
Don’t practices Bow pose just after meal, There should be a gap of at least 3 hours.It is recommended not to do Dhanurasna immediately before going to bed at night as this Asana stimulates the adrenal glands and the sympathetic nervous center in the navel, which may leads to sleep problems.
Pull your chest and thighs equally up & do not bend your elbows.
Keep the width of your knees strictly according to the width of your shoulders.
Persons with sway back or severe backache / sciatica must consult a good Yogi before attempting.