Dhanurasana by Dwi

DhanurasanaTechnique (getting into the posture)

 

  1. Lie on the bely, feet together, arms by the side of the body, forehead on the floor.
  2. Exhale, bend both knees and bring the heels close to the buttocks.
  3. Bring both hands and hold on to the respective ankles
  4. Inhale, lift head, chest,chin and thighs away from the floor.
  5. Straighten both elbows and peel the body away from the floor by squeezing the buttocks and back the muscles. Tuck the tailbone , lift the chest up.
  6. Keep normal breathing, put all the weight on your belly. With the belly pressed against the floor.
  7. Stay in this pose 20-3-seconds.
  8. Slowly release the pose b bringing the chest, forehead down on the floor.
  9. Straighten the knees and bring the arms by the side of the body.
  10. Rest in Makasana

Tips :

  • Squeeze the shoulder blades by bringing it close to have the chest opened to the maximum while holding the pose.
  • Engage the gluteus muscle to stabilize the hip and protect the lumbar spine.