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December 05, 2012

My Day 18 Yoga

Dhanurasna or Bow Pose: 
This name is given after the bow shape it gives.



 People having high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery should avoid doing this asana.

  • Lie on your stomach by the arms by your side.
  • Fold your knees and hold the ankles 
  • Inhaling, lift your chest off the ground and pull your legs up and back.
  • Look straight.
  • Pay attention to your breathing and keep the pose stable.You should look like a bow.
  • Continue to take long breath as you relax in this pose.
  • Initially try to be in this pose for 10min.Slowly by practicing regularly increase the time to 15min.
  • By Exhaling,gently bring your legs and chest to the ground.Also release the ankles.


  • Strengthens back and abdominal muscles.
  • Stimulates the reproductive organs.
  • Opens up the chest, neck and shoulders.
  •  Tones the leg and arm muscles.
  • Adds greater flexibility to the back.
  • Reduces stress and fatigue.
  • Relieves menstrual discomfort and constipation.
  • Helps people with kidney disorders.

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