Dhanurasana

Dhanurasana (DAH-noo-RAH-sah-nah^[1]^{[needs IPA]}; Sanskrit: धनुरासन; IAST: Dhanurāsana), Bow Pose,^[2] or sometimes Urdva Chakrasana (Upward Wheel Pose) is an asana.

Etymology

The name comes from the Sanskrit words Dhanura (धनुर, Dhanura) meaning "bow",^[3] and Asana (आसन, Āsana) meaning "posture" or "seat".^[4]

Description

First the practitioner should lie prone and grasp the feet to lift the leg and chest to form a bow. Remain in this position for some time and then return to the previous position.

Benefits

Benefits of Bow Pose (Dhanurāsana) ^[5]

Strengthens the 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.
Good stress and fatigue buster.
Relieves menstrual discomfort and constipation.
Helps people with renal (kidney) disorders.
It provides relief from headache.

Anatomical focus

Backward extension of the spine is achieved with the back muscles, not by leverage with the arms.^[5]

Follow-up asanas

Counter asanas are Halasana and Sarvangasana.^[6]

References

^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 160. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
^ "Yoga Journal - Bow Pose". Retrieved 2011-04-09.
^ "Dhanurasana - AshtangaYoga.info". Retrieved 2011-04-11.
^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
^ ^a ^b "Bow Pose - Dhanurasana - Yoga Pose". Yoga Journal. 2007-08-28. Retrieved 2016-12-04.
^ "Langkawi Yoga - Chakrasana (Wheel pose)". Retrieved 2011-06-25. Counter pose: Halasana or Sarvangasana

Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 978-81-7223-606-9. Retrieved 9 April 2011.
Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 978-81-86336-14-4. Retrieved 9 April 2011.
Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. ISBN 978-81-85787-08-4. Retrieved 9 April 2011.

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[1] Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 160. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.

[2] "Yoga Journal - Bow Pose". Retrieved 2011-04-09.

[3] "Dhanurasana - AshtangaYoga.info". Retrieved 2011-04-11.

[Sinha1996-4] Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.

[:0-5] "Bow Pose - Dhanurasana - Yoga Pose". Yoga Journal. 2007-08-28. Retrieved 2016-12-04.

[6] "Langkawi Yoga - Chakrasana (Wheel pose)". Retrieved 2011-06-25. Counter pose: Halasana or Sarvangasana

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