Dhanura-asana

Learning Outcomes

Perform Dhanura-asana with correct body alignment and breathing.

Improve spinal flexibility and strengthen back muscles.

Stretch the chest, shoulders, abdomen, and thigh muscles.

Enhance body balance, posture, and relaxation.

Description Of Activity

Students lie on their stomach with legs together and arms beside the body.

They bend their knees and hold their ankles with their hands.

On inhalation, students lift their chest and thighs off the floor, pulling the legs upward to form a bow shape.

They keep breathing normally while maintaining the pose for 1020 seconds.

On exhalation, they slowly release their ankles and relax on the mat.

Key Points:

Keep the neck relaxed, looking aheadnot upward.

Lift using back and thigh strength, not by pulling only with the arms.

Avoid jerking movements.

Variations

1. Rocking Bow Pose: Gently rock forward and backward while holding the pose.
2. Half Bow Pose: Hold only one ankle at a time for beginners.
3. Supported Bow: Use a yoga strap around the ankles for students with limited flexibility.

Equipment/Material Required

Yoga mats

Optional: yoga straps, soft music for relaxation