Do you find yourself tense regularly? Have tight joints made it difficult to bend down and tie your shoes? Do you have a fear of falling frequently? If that's the case, chair yoga and seated yoga postures might be a great addition to your daily practice. Read on as we look into the benefits of chair yoga.
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How to Do the Dhanurasana
Bow Pose may be done on a yoga mat or a carpeted floor. Although no equipment is required, a yoga towel is recommended. Continue reading for step-by-step instructions.
Lie completely flat on your stomach. Keep your hands at your sides and your chin on the mat. The palms of your hands should be facing up.
While bending your knees, exhale. Bring your heels as near to your buttocks as possible. Knees should be at least hip-width apart.
Raise your hands and grasp your ankles. Make sure you hold the ankle rather than the top of the foot. The fingers should wrap around the ankles, but not the thumb. Maintain a pointed toe position.
Inhale and push your heels away from your buttocks while maintaining control of your ankles. Lift your head, torso, and thighs off the mat at the same time. Rotate your shoulders securely and comfortably while you lift. Only your core should be touching the mat at this point, and the rest of your body should be hoisted towards the sky.
To deepen the stretch, press your tailbone into the mat. As your weight and balance transfer to your core, you should feel a stretch in your back. It should feel open in your chest and shoulders.
Look straight ahead for roughly 15 seconds while concentrating on stretching, breathing, and balance.
Exhale and come out of the posture. Return your head, torso, thighs, and feet to the mat by lowering them. Return your hands to your side and let go of your ankles. Relax for a few seconds before repeating the position or moving on to the next one.
Benefits of the Dhanurasana
- A person suffering from a slipped disc benefits from the bow stance.
- The abdominal organs are toned and activated in this stance.
- It brings flexibility to the muscles and relieves back pain
- When balancing on the abdomen, the stretch aids circulation.
- This position allows the kidneys to work normally.
- The backbend in this posture stretches the lungs, which helps asthmatics breathe easier.
Modification and Tips
Bow Position is a yoga pose for intermediates since it requires considerable flexibility. Certain tweaks may assist you in getting started if you can't secure your ankles.
To begin, place a yoga cloth between your thighs. This will offer you some lift, making it simpler to grip your ankles. Yoga straps may also be used. Hold on to the straps and secure them around your ankles. Your ankles and hands will not be brought together, but they will be near enough for you to accomplish the position. With practice, you may do Bow Pose without making these adjustments.
Half Bow is a good way to ease into Bow Pose as your flexibility improves. You will stretch one side of your body at a time in this modification. Grab the left ankle with the left arm, then release and repeat on the right side. Bow Pose's advantages are still there, but it doesn't need much flexibility.