Bow Pose (Dhanurasana or Urdva Chakrasana)

Dhanurasana is also called Bow Pose. The bow pose is a yoga pose that bends the back. If you suffer from a spinal cord or disc problem, you should not do this pose. It is not recommended for pregnant women. The pose makes your body into the shape of a bow by bending your back. This yoga pose is known as a heart-opening pose. Back-bending stretches your hip flexors and hamstrings while strengthening your back.

Bow Pose

NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.


Tip To Do -

1 - Lie on your belly on your yoga mat. Press all your toes into the mat and keep your hands by your side.
2 - Bend your knees and hold your ankles by using both hands to reach your back and grab your ankles, but don't grab the tops of your feet. Slowly raise your upper body and try to bring your feet as close to your buttocks as you can. 
3 - Lift your heels while lifting your thighs away from the mat. Then lengthen your tailbone and kick your legs back into your hands as you hold on firmly.
4 - Stay for 15 to 30 seconds. To leave this pose, release your ankles, chest, thighs, and feet back towards the mat. 


The Advantages of Bow Pose 

1 - Stretches your abdomen, thigh, thorax, ankle, inguinal region, throat, and psoas major muscles.
2 - It helps to improve your posture by opening your shoulders, neck, and chest. It additionally facilitates reducing the symptoms of depression.
3 - Beneficial for reducing fatigue, anxiety, and stress.
4 - Helps relieve back pain by strengthening your abdominal and back muscles and improving your spine.
5 - Aids in the mobilization of your front body and hip flexors.

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