Yoga BLOG

Purna Dhanurasana - Full Bow In (Hatha) Yoga, in addition to the well- known lotus position, there are many other different positions you can assume during meditation. This stretches your muscles and tendons and gives your body additional strength and energy. This is essential for your physical and mental health, especially if you sit for long periods every day. One of these poses—or asanas—is Dhanurasana. "Dhanu" translates here as "bow," because during this exercise, your body forms the shape of a more or less taut bow. This stretches your back, chest, and shoulder muscles, for example. Dhanurasana can also have a positive effect on your digestion. However, the pose can be difficult, especially for beginners, as it requires coordinating your hands and arms in an unfamiliar position and engaging different muscle groups. An easy variation of Dhanurasana is recommended. Advanced practitioners can try the "Full Bow" pose—or Purna Dhanurasana. Purna Dhanurasana - Instructions (You can also start with Dhanurasana to see how far your muscles can stretch.) Lie flat on your stomach on your yoga mat and breathe in and out calmly. Now exhale and bend your knees as far as possible. Your heels should touch your buttocks. Lift your upper body slightly and now grasp your ankles or toes from the outside (thumb between your big and second toe). Start with your right foot and right hand. Make sure your knees don't slide wider than shoulder-width apart. Now take a deep breath and lift your upper body and thighs. Slowly let your head fall back. Now pull your elbows forward until they meet in front of your face. Your toes should now touch your head. Start with the right side. Press your pubic bone deep into the floor. Breathe in and out deeply. Try to breathe into the back of your torso. Stay in this position for 20 to 30 seconds. Then exhale deeply and release. Variations and tips for this yoga position If you're new to yoga, your body isn't very flexible, and you have difficulty coordinating, you should start with a light version of Dhanurasana and avoid over-stretching your spine. You can use exercise bands or place a rolled-up towel under your thighs to help you lift them. Beginners should also ensure that their knees and feet are always shoulder-width apart. These parts of the body are often opened too wide, which can lead to knee problems and strains. Furthermore, the weight should be shifted to the lower abdomen, not the hips. You can perform Purna Dhanurasana after Bhujangasana and Salabhasana . These poses complement each other well. Advanced practitioners can also rock back and forth during Purna Dhanurasana. What ailments does Purna Dhanurasana help with? Purna Dhanurasana is a seemingly difficult, but also very effective yoga pose. It begins by gently massaging the abdominal area, which can help with constipation, upset stomach, or other gastrointestinal disorders. It also stimulates digestion, which can be beneficial for dieting, among other things. This pose can also help with menstrual cramps. Furthermore, Purna Dhanurasana stretches and/or strengthens numerous muscle groups, including the back and chest muscles, as well as the abdominal and thigh muscles. Furthermore, the exercise can promote spinal health. Psychologically, the open, upward-facing posture can primarily evoke a feeling of elevation and self-confidence. It also releases energy in the chest and throat area, which can lead to improved breathing. When should you not perform Purna Dhanurasana? The "Full Bow" pose requires considerable practice and good physical fitness, such as a flexible spine. For this reason, if you have back or neck problems, you should only perform Purna Dhanurasana after consulting a doctor. Pregnant women or those who have recently undergone abdominal surgery should also choose an alternative pose. Image © solstizia / 123rf.com

Akarna Dhanurasana - bow and arrow Akarna Dhanurasana, the bow and arrow yoga pose, is also suitable for people with moderate flexibility. It can be performed as part of a forward bend, for example, after Paschimothanasana, the inclined plane pose (Purvotthasana), or as a preparatory exercise to the popular Lotus Pose . Akarna Dhanurasana is one of the 84 main asanas. Instructions for Akarna Dhanurasana The starting position for this exercise is sitting in a long seat with your legs stretched out. From here, bend one leg and grab your big toe with your hand. Exhale as you do this. Then, with an inhalation, pull the toe towards your torso as close as possible. Ideally, your knee should slide past your hip. Your elbow should either move to the side or upward. This improves the flexibility of your hips and legs. The leg on your inactive side should be flat on the floor. Keep your torso upright in this position and remain like this for a few breaths. Then, with an exhalation, slowly lower your leg back to the floor and repeat the exercise on the other side or with the other leg. What effects do you achieve on the body with bow and arrow / Akarna Dhanurasana? Akarna Dhanurasana strengthens the arms and back. The feet and other muscles are strengthened and stretched, including the calf, shoulder, forearm, and gluteal muscles. The hamstrings and hamstrings become flexible, and the legs are beautifully toned. Additionally, several acupressure points are pressed when you grasp the feet as described. One point, for example, is the nerve in the big toe, which is connected to the abdominal area. This pose is also ideal for the abdomen , as it ensures muscle contraction and relaxation. The health benefits of Akarna Dhanurasana It has a harmonizing effect on digestion. Anyone suffering from constipation, upset stomach, etc., is well advised to try this exercise, as it can work wonders. This intense abdominal exercise also stimulates the lower abdominal organs, the large intestine, and the female reproductive organs. The energies in the entire abdominal region are activated. Pain in the lower abdominal area and in the larger organs can be alleviated through this yoga exercise. It can also be used for prevention. The yoga pose can also help with irregular menstruation. The exercise also opens the chest, giving the lungs room to breathe and expand. What positive effects on life are possible through Akarna Dhanurasana? In terms of mental effects, the bow and arrow helps you lead a self-determined and goal-oriented life, as well as develop decisiveness and willpower. The nerves in the hands are stimulated, which is especially beneficial for people who work a lot with their hands, such as writing or painting. It also strengthens the immune system. Conclusion The health benefits and positive effects on the body that can occur through Akarna Dhanurasana Bow and Arrow are diverse. First and foremost, it improves the flexibility of the hips and legs, and over time, you will feel more purposeful. This will benefit you in many situations throughout life. When performing the exercise, you should try to keep your hips as straight as possible. The knee of the leg resting on the floor should also ideally be straight. Akarna Dhanurasana should be avoided in some cases, for example, if you have spinal injuries. If you are unsure whether the exercise is suitable for you, you should consult a doctor beforehand. Image © byheaven / 123rf.com

The Bow Pose (Dhanurasana and Urdhva Dhanurasana) The name of this asana comes from the bow used by archers. You form the bow with your legs and upper body, using your arms as the bowstring. In Dhanurasana (Bow Pose), you lie on your stomach and open your chest. This exercise also stretches your spine, while simultaneously relaxing and strengthening your shoulders and upper back muscles. Urdhva Dhanurasana is the reversed Bow Pose, in which you stand with your feet and hands firmly on the ground, arching your spine upward. How to get into the right position for Dhanurasana Bow Pose First, lie on your stomach using a yoga mat as a support. Place your arms relaxed beside your body with your palms facing upwards. Then, place your toes firmly in the mat. Remember to breathe evenly and bend your knees until your heels are as close to your buttocks as possible. Now grab your ankles with your hands and bring your feet and legs hip-width apart. Inhale and move your heels upwards, lifting your thighs as well. At the same time, allow the tension to lift your chest upwards and push your shoulder blades closer together. On the next exhale, lift your tailbone without tensing your back muscles. Take your head with you during this upward movement, but focus your gaze forwards rather than upwards. To keep your position stable, you should tense your stomach, which is now resting solely on the mat. You can now close your eyes and stay in this position for a few breaths. Feel your heart opening and new energy flowing in. After carefully releasing the exercise, remain lying flat on the floor for a few moments. The variation Urdhva Dhanurasana - the inverted bow pose This asana is often referred to as a bridge. Urdhva Dhanurasana actually means "the upward bow." Begin this backbend pose lying on your back. Bend your legs and bring your heels hip-width apart, close to your buttocks, at a distance that is comfortable for you. Keep your heels firmly on the floor throughout the exercise. Then raise your arms and place your hands backward next to your ears. Make sure to keep your fingers spread and apply pressure to the bases of your index fingers and the balls of your thumbs. Your shoulders should already be slightly off the floor. Then, press your heels firmly into the floor and, as your torso lifts, move your navel toward your sternum to form the inverted bow. Make sure to perform the upward push-up as you exhale. Afterward, enjoy the heart opening and the stretching of your spine for a few breaths. If you find it difficult to get into the reverse bow pose right away, take an intermediate step by first resting your head on the crown of the skull and taking a few breaths to get used to the posture. Then, on your next exhalation, you can perform the completed Urdhva Dhanurasana pose. What you should pay attention to when holding the bow Be careful with your head posture during Dhanurasana. Many people stretch their heads too far forward during this exercise. This can lead to headaches due to overstressing the cervical spine. The head should always be held in line with the curved spine. Even in Urdhva Dhanurasana, when you take an intermediate step with your crown chakra, you should maintain a firm stance and avoid turning your head. The positive effect of bow posture By opening the front of your body, your chest opens, allowing for free breathing. This exercise also has a particularly calming effect on your mind. From an energetic perspective, it opens the heart chakra , allowing you to express your feelings. Furthermore, this exercise activates the throat chakra, which represents the ability to communicate. Physically, these two asanas train your arms, buttock muscles, and abdominal muscles. At the same time, you stretch your spine, back, and shoulders. The bow pose stimulates digestion, promotes tension in your body, and ensures a straight posture in everyday life. Image © byheaven / 123rf.com