DHANURASANA

Description

DHANURASANA Asana group: backbends Translation of the name from Sanskrit: • dhanur — battle bow. 1. Setup Starting position: lie on the stomach. Bend the knees, take the hands behind the shins (or the ankle joints). With an inhale, straightening the knees, lift the chest and the knees upward. The feet are turned parallel to the ceiling. "Push the feet against the ceiling". Do not spread the knees wider than the shoulders. The face is relaxed, the gaze is forward. Breathe evenly. Hold for several breaths, then release the grip and lower the body onto the mat. 2. Simplified and advanced variations Simplified variations: • hold a strap around the feet; • lift only the chest (Bhujangasana). Advanced variations: • from the pose gently rock, swaying on the stomach; • take the hands to the ankles and deepen the backbend. 3. Injury prevention Do not jerk the legs; the stretch should be gradual. The knees stay hip-width or closer; keeping them together protects the lower back. If there is discomfort in the lower back, reduce the lift of the legs or practice the simplified version.

Contraindications

• Проблемы со спиной
• Беременность
• Проблемы с шеей