- First you need to lie on your stomach, arms along the body,
- Then bend your knees, heels up,
- Grasp the ankle joints of the same name on the inside or outside,
- The body rises due to the forceful straightening of the legs, trying to remove the feet from the buttocks,
- We do not hold our breath, we breathe normally
- Leverage the shoulders back, open the chest, stretch the spine and neck. The muscles of the arms and back should be relaxed, only the muscles of the legs are tense. As the bow of a martial bow pulls a bowstring, and as you take your legs back, your arms are extended as much as possible,
- In the final position, we try to bring the knees and lower legs together.
You should stay in the asana for up to one minute, then with an exhalation go down to your stomach, stretch your body and allow your muscles to relax. Soothe breathing and repeat the exercise 3-5 more times, as desired and according to the capabilities of the body.
After such a deep deflection, compensation in the form of a slope is required. It is good to perform Balasana (Pose of the child) after the Bow Pose, giving the back muscles to relax and rest.
It is necessary to pay attention to the lower back - if it gets tired of the asana, then we strain it in the final position and unnecessarily break it. We must try to relax it and, if possible, clean the room.
To facilitate, you can put the belt over your ankles and pull the ends of the belt with your hands.
Bring the lower legs and knees in the final position of the bow pose. If you bring them together, raising your legs will be very difficult. At the beginning it can be difficult to bring your legs together, then stay in a comfortable position for yourself today. But strive with time to master this asana by connecting your knees together.
For those who find the asana too simple, there are a variety of complications. You can grab the opposite legs with your palms, arms crossed behind your back. You can also try to grab your toes and bring your legs closer to the head.
During the performance of the Bow Pose, it is worth focusing on deep breathing, or on one of the chakras that we use in this asana: Manipur (the area of the solar plexus), Anahata (the area of the heart) or Vishuddha (the throat center).
Dhanurasana (Bow Pose) is one of three asanas with active back deflection. The other two are Cobra Pose and Locust Pose. If we perform these asanas together, their benefits will increase. However, do not forget about the compensation provisions in the form of slopes and the implementation of these exercises only on an empty stomach.
The Onion Pose also has a twin brother, only upside down - Urdhva dhanurasana (The pose of the bow turned up), in our opinion - this is a bridge.
Onion Pose: Benefit
The combat bow pose strengthens the muscles of the back and arms, opens the shoulder joints, makes the spine flexible and even, eliminates tightness, eliminates the habit of slouching, improves posture and blood flow throughout the body, and returns youth to the whole body. Recommended for displacement of the vertebrae and cervical spondylitis, although very carefully.
Thanks to the intense stretching of the front surface of the body, the chest opens, the clavicle region is stretched and the quadriceps are strengthened. A massage of the heart and all organs of the chest cavity is carried out, as well as the lungs increase in volume, their work improves, and this has a positive effect on the treatment of pulmonary diseases. The brain is better saturated with oxygen, which improves its performance.
The pose stimulates the flow of blood to the digestive organs, beneficially affecting the work of the stomach, liver and intestines. It relieves increased flatulence and bloating, indigestion, chronic constipation, colitis, hemorrhoids, rheumatism, diabetes, obesity, anorexia, dyspepsia and lethargy of the liver.
During the asana, a gallbladder, pancreas is massaged, it improves the functioning of the kidneys and adrenal glands, excretory and genitourinary system. It also stimulates the thyroid gland and the entire endocrine system, hormone secretion is normalized.
In addition, Dhanurasana (Onion pose) strengthens the abdominal muscles, allowing you to lose weight in your stomach and waist.
The positive effect of the combat bow pose also has on the menstrual cycle and in infertility, beneficially affecting the female reproductive organs. In men, it serves as a prevention of prostate diseases and eliminates impotence.
Like most deflections, the bow pose provides a surge of strength and fills with energy. Therefore, if you suffer from insomnia, you should not practice asana in the afternoon, it is better to include it in the morning session.
Joint biomechanics and muscles involved
The onion pose in yoga allows the following biomechanics of the joints:
- flattening of the shoulder blades and retraction of the shoulder girdle,
- chest expansion
- extension of the shoulder and elbow joints,
- moderate flexion of the wrist and fingers,
- throwing back the head
- deep bending of the spine,
- hip extension
- flexion of the knee and ankle joints,
- hips above the floor.
When performing Dhanurasana, the following muscles are involved:
- front abdomen
- straight hips
- internal pelvis.
Benefits for the human body
This position of the body contributes to:
- supporting muscle tone
- strengthening the thoracic region,
- maintaining the correct condition of the tendons,
- improving the supply of articular cartilage,
- preservation of plasticity of the spine,
- improving muscle and joint nutrition,
- treatment of spinal curvature in the initial stages,
- a positive result with heart problems and pathologies of the pelvic organs,
- massage of internal organs.
Contraindications and limitations
Contraindications for performing this asana are:
- scoliosis of the 2nd degree,
- ridge injuries
- complicated osteochondrosis,
- stomach diseases.
- high blood pressure,
- inflammation of the esophagus
- increased acidity of the stomach,
- problems with the vessels of the brain,
- arthrosis or arthritis,
- tendon inflammation
- injuries to bones and joints.
In order to properly perform Dhanurasana, it is recommended that you first master the following asanas:
Asana helps harmonize and stabilize the hormonal background, gently stretch the spine and develop flexibility, in addition, relieves fatigue and emotional stress. The execution technique is as follows:
- Starting position (PI) - lying on the stomach, legs together, palms under the shoulders.
- On inspiration, the body is gently lifted, while minimally resting on the hands.
- Take a few sighs and raise your shoulders a little more, caving in the lower back.
- Straighten your hands, directing the chin to the chest.
- Do two cycles of breathing, tilt your head back and tighten your buttocks.
Video: Bhujangsan asana technique
The basic posture in yoga, aimed at working out and strengthening the muscles of the back and spine. The technique of execution is as follows:
- IP - lying face down, arms along the body, legs together.
- On exhalation, helping hands, raise legs, without bending the knees, up.
- On inspiration, lower the body into the PI.
Video: Shalabhasan asana technique
It is considered one of 32 useful asanas, which is not a power, but rather a respiratory relaxation. Despite this, it is important to properly perform the asana, so as not to further harm the body. The technique of execution is as follows:
- IP - lying on the stomach, hands near the body, toes pulled back.
- The fingers are placed behind the head, while not exerting pressure on the head. Shoulders maximally apart.
- On exhalation, they raise their head, chest and even legs up. After several respiratory cycles, they gradually descend into the PI.
Video: Makarasan asana technique
The right technique
To get the maximum result, it is important to know the correct technique for performing this asana. Luke's pose consists of the following actions:
- IP - lying on the stomach, hands are placed along the body, feet - shoulder width apart.
- The legs are bent at the knees, lifting the heels up.
- Hands raise and grab fingers with ankle joints.
- Tighten the muscles and begin to remove the feet from the buttocks.
- The shoulders are pulled back, revealing the chest.
- Now the legs are pulled back, "stretching" the hands.
- At the end, bring the knees and lower legs together.
Video: Dhanurasana asana technique In this position they remain for a period of up to 1 min., Then, along with the exhalation, relax on the floor. Repeat recommended up to 5 times.
In addition to the classic version, there are other options. Consider how popular:
№ 1. It is performed with poor mobility of the shoulders, as well as the presence of problems with the knees. The execution technique is as follows:
- IP - lying on the stomach, hands are placed near the body, feet - at shoulder level.
- Bend the leg and grab the legs with your hand.
- Begin to move away the leg as in the classic version.
- Using the palm of a free hand, located in front of the head, stabilize the pose.
- Remain in this position for 3 cycles of breathing.
- They change sides and repeat everything.
№ 2. Perform in the absence of any experience in sports and with minimal mobility of the vertebrae. The execution technique is as follows:
- IP - as in previous versions. A belt is placed under the legs, so that its ends are near the hands.
- Bend your legs, placing your knees in the width of the pelvis.
- The belt located on the ankles is pulled, bringing the heels closer to the buttocks.
- Do several breathing cycles. They begin to remove the legs from the buttocks, while tearing the chest off the floor and revealing the shoulders.
- Keep balance while being on the pubis.
Performing this asana is not too difficult, but common errors occur:
- knees apart
- lifting shoulders to ears
- ankle grab in the wrong place
- strong tension of the back and arms,
- breath holding.
Subtleties and secrets of execution
Despite the simplicity of the actions, obtaining the desired result is possible only with knowledge of all the subtleties and secrets of completing Luke's pose:
- When lifting the legs do not compress the knees, as in this case it will be difficult to lift them as much as possible. You can only bring them together at the highest point.
- For uniform deflection, it is recommended to associate the body with a bow.
- The body should be raised due to the forceful straightening of the legs, the back muscles should not be involved.
- The torso is lifted by inhalation, and the return to PI is by inhalation. Breathing should be deep and slow.
As can be seen from the foregoing, Luke's pose in yoga does not require any serious knowledge or skills. It is enough to adhere to the rules of execution described in our article, and you will succeed.
In order to successfully master the technique of Dhanurasana, good physical preparation is necessary. Therefore, you need to pre-work out with preparatory yoga exercises:
- Setu Badha Sarvangasana,
- Supta Virasana
- Urdhva Mukha Svanasana,
The algorithm for performing the Janurasana pose is as follows:
- Lie down on the floor with your stomach so that your stomach, chest and chin touch the floor. Hands should be straightened on the sides of the body, legs should be straight and slightly divorced. Maintain your usual breathing rhythm.
- Exhale, bend the lower limbs at the knees and move the heels closer to the buttocks.
- Stretch your arms back and clasp your feet (or ankles) on the outside. Hands should be as straight as possible, and knees slightly apart. This is the starting position.
- Lean your head back, the rest of the body remains unchanged. Exhale.
- Inhale and start slowly taking your feet off the floor. At the same time, raise the body from the chin to the abdomen and from the tips of the toes to the hips, until reaching the equilibrium state in the umbilical zone. Bend back as far as physical capabilities allow.
- Then, without haste, reduce the legs to their contact along the entire length.
- As far as possible, lay your head back, squeeze the shoulder blades along the back, open the chest, stretch your shoulders from your ears, and gaze forward and up.
- Hold the exhale and remain in the asana for 25 ± 5 seconds until you feel tension in the body.
- To exit the asana, exhale, gradually release your legs and body and return to the starting position.
- Take a series of breaths. To compensate, it is recommended to perform Balasana (Pose of the child).
At first, the dosage of Dhanurasana is sufficient - the pose of Luke three times.
The benefits of the Onion Pose are enormous: posture is corrected, blood flow in all limbs improves, internal organs are massaged, from the liver, pancreas, gall bladder to the stomach, kidneys, heart and lungs.
The arch-shaped deflection of the body works well for all the muscles of the upper and lower extremities, back and neck, improves the condition of the joints. The muscles of the abdominal press, buttocks, hips, lower back and back are well loaded. Flexibility appears in the spine. An expanding chest increases pulmonary volume. Other beneficial effects arise, for example, excess fat disappears on the stomach, waist and hips.
The onion pose in yoga is useful in the treatment of diabetes, lumbosacral radiculitis, rheumatism of the limbs, knees. It contributes to the normalization of the menstrual cycle. The pain in the neck and back, lumbar region disappear. A person gets rid of increased gas formation and bloating, stomach upsets, constipation, hemorrhoids.
How to hold a pose?
- By the force of the legs, muscles of the back, arms and press, the body bends so that the only stomach in contact is the tense stomach.
- Holds the pose for several minutes, depending on the initial level of training.
- With insufficient flexibility, it is allowed to use belts that are fixed on the ankles and serve to hold the legs with your hands.
By the force of the legs, muscles of the back, arms and press, the body bends so that the only stomach in contact is the tense stomach.
Contraindications for performing onion pose
The onion pose in yoga is not performed during pregnancy, acute diseases of the abdominal organs, serious pathologies of the spine and joints, and other serious chronic diseases in the acute stage. Without exacerbation, you must approach the asana very carefully, listening to your body.
Contraindications for performing Bow Poses,
The onion pose cannot be performed during pregnancy. During critical days, do it very carefully. It is also contraindicated in active inflammatory processes of the abdominal organs, gastric or duodenal ulcers and intestinal tuberculosis, abdominal hernia and high acidity.
It can be dangerous with intervertebral hernias and protrusions (especially in the lumbar region), serious curvature of the spine (scoliosis above the 2nd degree), spinal injuries complicated by osteochondrosis. To remove the load from the lower back, you should keep your legs wider and bend in the thoracic spine, relaxing your lower back.
With a weak heart, vascular damage to the brain and hypertension, be very careful. With hyperfunction of the thyroid gland, it is undesirable, as it stimulates additional secretion of hormones. Caution should be exercised in case of cholelithiasis and urolithiasis, injuries of bones and joints, with inflammation of tendons, arthrosis and arthritis.
The bow pose stimulates the sympathetic nervous system, so you should not perform it before bedtime.
Perform it in accordance with the steps described above.
On exhalation, lower the right shoulder to the floor, pull the left leg to the right and roll over to the right side.
At first it will not be easy to roll over on your side, but do not despair. You can first practice turning over without holding on to your feet: just bend your knees and try to turn with your hands to feel the movement.
Turning over, hold on to the feet tightly with your hands, preventing the feet from slipping out. Remain on the right side for 25 ± 5 seconds, and then, on exhalation, return back to the stomach. Repeat the asana to the left.
There are also other variations of this exercise (see Luke's pose in the photo):
- Urdhva Dhanurasana - Inverted Bow,
- Akarna Dhanurasana - Archer,
- Ardha Dhanurasana - Half Bow,
- Dandayamna Dhanurasana - Elongated Bow, Standing, etc.
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