Suryanamaskar

Suryanamaskar

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Suryanamaskar     Step by Step Process of Surya Namaskar Yoga Poses Posture : Surya namaskar   [ The Sun salutation] Translation of  Suryanamaskar  : The Sanskrit word Surya means sun.  Namaskar means salutation, salute, greeting or praise, from the root nama, to bow.    Surya namaskar Steps : Surya Namaskar Poses  Step-by-Step STEP ONE :   Stand facing the direction of the sun with both feet touching. Bring the hands together, palm-to-palm, at the heart. STEP TWO   :   Inhale and raise the arms upward. Slowly bend backward, stretching arms above the head. STEP THREE :   Exhale slowly bending forward, touching the earth with respect until the hands are in line with the feet, head touching knees. STEP FOUR :  Inhale and move the right leg back away from the body in a wide backward step. Keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head. STEP FIVE :   ...

Dhanura-Asana

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 Dhanurasana [The Bow Pose]

How to perform  Dhanurasana pose / Yoga pose

Instructions: 

 1. Lie flat on the back in the shavasana (corpse pose). 

 2. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward. 

 3. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand. 

 4. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen. 

 5. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath. 

 6. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs  and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.


Dhanurasana
Translation: The Sanskrit word dhanur means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow.

Duration/Repetitions: The dhanur-asana is either held for the duration of the inhaled or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.

Comments : The most obvious benefit of the dhanursana is that it restores flexibility to the spine. Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all sorts of digestive disorders and discomforts. Strain or fatigue in the legs is also released after a few repetitions. Extended practice will help develop upper-body strength.

Benefits of Dhanurasana (Bow Pose)

1. Strengthens the back and abdominal muscles

2. Stimulates the reproductive organs

3. Opens up the chest, neck, and shoulders

4. Tones the leg and arm muscles

5. Adds greater flexibility to the back

6. Alleviates stress and fatigue 

7. Relieves menstrual discomfort and constipation

8. Helps people with renal (kidney) disorders


Precautions of Dhanurasana (Bow Pose)

Do not practice Dhanurasana (Bow Pose) if you have

1. High or low blood pressure


3. Pregnancy Ladies

4. Neck injury

5. Pain in the lower back

6. Headache or migraine

7. Recent abdominal surgery




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