Dhanur

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.