Danura Asana, Side Dhanura Asana And Full Dhanurasana

Danura Asana

A. Method - Lie on your back, break your knees and hold them close to your hips with both hands. Slowly lift the head, chest and legs off the ground. Take the head back as far as possible. Try to keep both legs and knees together. Do 3-4 times for 30-40 seconds.

B. Notable - only the abdomen will stick to the ground. Many times the front of the body goes up more; As a result, the weight of the body falls on the lower abdomen and thighs - so that it does not happen. 

C. Benefits - 

1) This  practice is a good exercise for everyone.

2) The nerves adjacent to the spine - the muscles are strong.

3)  Increases the flexibility of the spine. 

4) Reduces excess belly and waist fat.

5) The internal pressure of the stomach is greatly increased and the digestive system is activated. 

6) The liver, pancreas, small intestine, large intestine, etc. function properly.

7) As the kidneys and adrenal glands become more functional, blood circulation throughout the body is improved and filtration is improved. 

8) The neck, shoulders, arms and legs are well formed. 

9) Helps to increase the size of the chest circumference. 

10) The hump of the spine is removed.

Side Dhanura Asana

A. Method - At first seat on Dhanura Asana. Now lie down on the left side. Hold both feet with both hands like the position of Dhanurasana and bring the head back as far as possible. Left hand and left foot will be on the ground. Turn the neck 30 sec, leave after staying. Practice lying on the opposite side by bowing again. Do 4 times on both sides. Breathing is normal. 

B. Notable -  It is difficult to lie down on the side of the arch while standing in a tight position. For that, if you lower your legs a little and lean to the side, you have to bow again with a tight leg. There will be two pairs of legs.

C. Benefits 

1) This  practice is a good exercise for everyone.

2) The nerves adjacent to the spine - the muscles are strong.

3)  Increases the flexibility of the spine. 

4) Reduces excess belly and waist fat.

5) The internal pressure of the stomach is greatly increased and the digestive system is activated. 

6) The liver, pancreas, small intestine, large intestine, etc. function properly.

7) As the kidneys and adrenal glands become more functional, blood circulation throughout the body is improved and filtration is improved. 

8) The neck, shoulders, arms and legs are well formed. 

9) Helps to increase the size of the chest circumference. 

10) The hump of the spine is removed.

11) Hands and shoulders are good exercises. 

12) Shoulder pain and numbness are eliminated.

Full Dhanurasana 

A. Method - Come in the posture of Purnabhujangasana and straighten the two elbows. Hold the toes of the two feet together with the back of the right hand. Now lift the left hand and bring the right hand with the right hand and the left hand with the big toe of the left foot and bring it to the side of the ear. Only the abdomen will remain on the ground. 

B. Note - Body  will be in a straight line from the knees to the elbows.

C. Benefits -

 1)The flexibility of the spine is greatly increased.

2)  Strength of arms and legs increases. 

3) Increases nerve-muscle freshness throughout the body. 

4) The size of the chest increases. 

5) Reduces excess fat.

6) Intra abdominal pressure is greatly increased as the whole body rests on the abdomen during the practice of full bowing. 

7) This makes the digestive system more active. 

8) Increases digestion capacity.

9) Constipation is eliminated.