Yoga is well known for way of achieving fitness of mind and body. Basic Yoga postures have been found to be very effective in aiding weight loss and toning the body. When it comes to losing weight and developing core strength, Dhanurasana works very effectively. This is one of the Yoga poses which helps in fast reduction of belly fat.
Dhanurasana or the Bow Pose is a basic posture of Hatha Yoga. In this exercise our body pose look like the shape of the Dhanush (bow). This pose works amazingly for a total body-opening backbend. Performing this pose provides agreat stretch for the spine, abdominals, hip flexors, biceps and pecs.
To do a Dhanurasana, you are first required to lie on your stomach with your feet hip-width apart and your arms by the side of your body. Next, fold your knees and bring your hands backwards and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back. Look straight ahead with a smile on your face. Continue to take long deep breaths as you keep the pose stable for at least 15 – 20 seconds. Then, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
In this pose,body is now curved and taut as a bow and you can really feel the stretch. However, it is advisable to not overdo the stretch.
The Dhanurasana is a great workout for your whole body and it strengthens ankles, thighs, groins, chest and abdominal organs and spinal cord.
Here is how the Bow Pose benefits you:
* Helps in strengthening the back and abdominal muscles and is a great way to work on improving one’s posture
* This works to stimulate your reproductive organs
* The pose opens up the chest, neck and shoulders and helps in providing relief from respiratory disorders
* With the stretching and relaxing, the leg and arm muscles get toned.
* This asana adds greater flexibility to the back and helps is relieving back pains.
* It is a good stress and fatigue buster. One can really feel the entire body relaxing while performing the stretch.
* This pose is very effective in relieving menstrual discomfort.
* It helps maintain good health of your kidneys, liver and pancreas reducing the risk of renal problems
* Improves the blood circulation in the body and helps in maintain overall good health of the body.
* The pose also helps in stimulating the small and large intestines which leads to better digestion and appetite. Its ability to boost the metabolism is also effective in promoting weight loss.
While this basic pose of Yoga benefits the body in multiple ways, there are certain precautions which people practicing it should be mindful of.
- People suffering from suffering from high blood pressure, back pain, hernia, headache, or migraine should not practice Dhanurasana
- People who have undergone abdomen surgery should not practice Dhanurasana
- Pregnant women should not attempt to perform this pose