The Latest 10 Asanas

No.11 - 2010-11-28
Virabhadrasana - Pose of the Warrior

No.10 - 2006-11-14
Yoga Mudra - Seal of Intent

No.9 - 2006-11-14
Matsyasana - The Fish

No.8 - 2006-11-14
Halasana - The Plough and Sarvangasana - Shoulderstand

No.7 - 2006-11-14
Bhujangasana - The Cobra

No.6 - 2006-11-14
Dhanurasana - The Bow

No.5 - 2006-11-14
Salabhasana - Locust

No.4 - 2006-11-14
Uddiyana Bandha - Stomach Lift

No.3 - 2006-11-14
Chakrasana - The Bridge

No.2 - 2006-11-14
Paschimotanasana - Forward Stretch

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2006-11-14 - Dhanurasana - The Bow

Dhanu is the Sanskrit word for the archer?s bow. This strong, backward arched posture closely resembles a bow, the arms acting as the bow?s strings.

1. Lie flat on your stomach, legs stretched out straight behind you, forehead on the floor and arms flat beside you.
2. Bend your knees bringing your feet towards your head so that you can grip your hands around your ankles. Squeeze your shoulder blades together.
3. Inhale and simultaneously raise your head, chest and thighs off the floor by pulling back with your legs to stretch your feet towards the ceiling. Keep your arms straight.
4. Continue breathing as you hold the position.
5. On an exhalation, gently and smoothly lower the body back to the floor.
6. Repeat steps 3-5 twice more, holding the position for a little longer each time.
7. Release your arms and legs and relax with your arms beside you and your head turned gently to one side.

As you become confident with Dhanurasana you will be able to rock gently backwards and forwards whilst holding the position.

This posture works on the suprarenal glands which activate our fight or flight mechanism and stimulate our willpower, determination to achieve and staying power. In arching backwards a strong pressure is applied over the kidneys and suprarenal glands balancing the blood pressure, improving kidney function and regulating the production of adrenalin.
It is a good posture to help us deal with stress and it also increases our ability to respond with clarity and without panic in any emergency.

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