This movement means an “arc”. The condition of the body is in a kind that resembles a bow and is the key movement in yoga.
Benefits:
- Leads to creating an elongation in the abdominal muscles and the frontal portion of the thighs
- It helps to balance and regulate endocrine function such as the pancreas and adrenal glands
- Creates suppleness and flexibility in the vertebral column
- Improves the functioning of the stomach and eliminates discomfort such as flatulence, acidity and digestive problems
- Reduction of additional abdominal fat
Restrictions:
- Damage or surgery in the abdominal region
- Disc discomforts
- Hypertension
- Pregnancy
- Migraine
- Cervical or neck problems
Muscles active in the Dhanur Movements:
- A part of the deltoid muscle and the triceps assist to straighten the elbow
- The hamstring muscle bends the knees
- The muscle on the calve bends the ankle towards the calve
- The lower trapezius and rhomboids of the shoulder are pulled downwards and expands the chest cavity
- The quadriceps muscles helps maintain the shape of the bow in the legs
- Expands the gluteus muscles of the thighs
- The quadratus lumborum muscles and the spine erector of the vertebrae create a curvature in the back
- Activations of the Rectus abdominis muscle (of the abdomen) modulates the curvature of the lumbar vertebrae
- The iliopsoas and serratus (posterior) muscles are in a tensile condition
Preparation for Dhanur:
- Salabhasana
- Cobra
- Shoulder and shoulder blade movements
- Performing the Ardha Dhanur
- Adho Mukha Svanasana
Observing the important points in Dhanur:
- Pulling the shoulders back and downwards
- Expanding the chest cavity upwards and forwards
- Throwing the head back should be avoided
- To activate the leg muscles, keep the toes apart
- Pressing on the ankles with the hands to raise the chest better
- The legs should be apart and remain open so as to be aligned with the breadth of pelvic
- It is better to perform Dhanur in two stages:
- A. Lifting up the chest
- B. Raising thighs
- Those who have high flexibility can bring the soles of the feet towards the head and decrease the distance between the feet and head
- After the Dhanur performance, to release the lumbar region prostration can be done
Auxiliary equipment for Dhanur:
Dhanur is worked out in two sections:
A. (To raise the chest) use cube and pillow:
Place the pillow on the cube in a sloping manner which should be kept under the breast bone. In this position the thighs are on the ground and the hands cover the legs, gives a better expansion to the chest
B. (To raise the thighs) utilize a blanket folded in four:
Place the folded blanket under the hip joint, in this position the thighs get raised in a better manner, but the chest cavity is relatively closer to the ground.