BOW (DHANURASANA)

asana_DHANURASANA

Introduction

The Bow pose, Dhanurasana (dhanu = bow), is one of the most complete back bend as it works on the upper back and the lower back.

 

Technique

  1. Laid down on the abdomen. Grab your ankles.
  2. Lift the head, chest and knees. Look up.
  3. Hold for 5-10 full yogic breaths.
  4. You can finish with the dynamic bow, rolling forward and backward to stimulate the internal organs in the abdomen.
  5. Leave the posture and rest in the child pose.

Benefits

  • Stretches all the back muscles, the spine, the shoulders, the knee joints and the thighs.
  • Opens the rib cage, shoulders, abdomen and pelvis.
  • Tones up the thighs muscles and buttocks.
  • Stimulates digestion and prevents constipation.
  • Stimulates the adrenals, the gonads and the thymus.

Caution

  • Slipped disc
  • Back injury
  • Pregnancy

Comments

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