Dhanurasana Swing (Loosening Practice)


Sthiti: Prone Posture

Practice

  • Bend the knees and hold the ankles by the palms.
  • As you inhale, raise the head and the chest upwards. Pull the legs outwards and backwards so that the spine is arched back like a bow.
  • Stabilize (rest) on the abdomen.
  • Do not bend the elbows.
  • Look up.
  • Keep the toes together.
  • Rock the whole body forward and backward rhythmically 5 to 10 times.
  • Then relax for a while. Slowly comeback to Sthiti.

Benefits

  • Important practice particularly, as preparatory practice in achieving dhanurasana.
  • Reduce the abdominal fat.


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