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Dhanurasana ( Bow Pose ) Yoga | Yoga in Dhanurasana | Shilpa shetty Dhanurasana pose Yoga

Dhanurasana yoga pose in which the practitioner lies on the belly, grabs the feet, and lifts the legs into the shape of a bow. Dhanurasana is also called Urdva Chakrasana.and can be a welcome change to the usual movement of your body. The Bow Pose is a good exercise to improve posture and strengthen the back muscles.

Lie on your stomach, arms on your sides, and palms facing pward.Bend your knees. Bring your heels near your buttocks.Reach back with your arms and grasp your ankles. Let your weight rest on your stomach and not on your pelvis.Reach back with your hands and take hold of your ankles. Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose.

This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart.Raise your knees further by pulling your ankles with your hands.Continue breathing regularly and try to increase the stretching in the chest and the backward bend for a relaxed body and mind.

On an inhale, draw the torso and legs up off the floor simultaneously. If you can, bring the thighs to rest on the floor. Breathe more into the back of your torso, and be sure not to stop breathing.Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

Dhanurasana pose Yoga Benefits:

1.Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.

2.Stimulates the organs of the abdomen and neck

3.Improves posture

4.Strengthens kidneys

5.Strengthens the back muscles

6.Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors

7.Strengthens thigh muscles

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