Yoga in India

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Hatha Yoga

• Hathayoga Pradipike
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• Yogasana (Posture)
• Pranayama

Hatha Yoga>Asana>Dhanurasana (Bow-pose):

Procedure :

Lie on the floor with the face downwards. Legs and feet should be joined. Bend the knees and bring them towards the hip. Hold the ankle of the left leg with left hand and ankle of the right leg with the right hand. Touch the chin to the ground. This is the initial position.

Tighten the muscles of the leg and feet. Push them away from the body. Bend the back like a bow and lift the thigh , chest and head. Arms should not bend. Weight of the whole body should be on the stomach. Bend the head to the back. This is the final position. Stay in this position as long as you feel comfortable.

Slowly loosen the muscles of the leg and come back to the initial position. Release the initial position and rest for a while until breathing comes to normal. This completes one round of Dhanurasana.

Breathing

Inhale deeply in the initial position. Hold the breathing while lifting the chest, head and legs. In the initial stages hold the breath in the final position. Exhale while returning to the initial position.

Duration of Asana

3 to 5 rounds.

This Asana can be done for five minutes.

Succession:

Dhanurasana should be done after Bhujangasana and Shalbhasana.

Contraindications

Persons with hernia, high blood pressure, weak heart and duodenal ulcers should not do this Asana.

Benefits

This Asana activates pancreas, adrenal glands, and sympathetic nervous system. Digestive system gets rejuvenated. Liver, stomach and kidneys gets good exercise. This Asana cures gastric problems,ailments of intestine, constipation, Diabetes, menstrual disorders, cervical spondylitis. This Asana improves the workings of digestive system, excretory system and reproductive system. Ailments of back are cured. Tensions in the ligaments and nerves are released. As this Asana improves breathing ailments of chest and lungs like Asthma are cured.