PADANGUSTHA DHANURASANA

Description

PADANGUSTHA DHANURASANA Asana group: backbends Translation of the name from Sanskrit: • pada — foot; angustha — big toe; dhanu — bow; asana — pose. 1. Setup Starting position: lie on the belly. Bend the knees and grasp the big toes with the hands. On an inhale lift the chest and the thighs off the floor, pulling the feet up and back. The head follows the torso, gaze forward. Keep the knees hip-width apart. 2. Simplified and advanced variations Simplified variations: • use a strap around the feet if the shoulders are tight; • lift only the torso with the knees resting on the floor. Advanced variations: • rock forward and backward; • hold the full backbend for 20–30 seconds. 3. Injury prevention Do not drag the knees out to the sides. Reduce the range if the lower back hurts. Avoid with herniated discs or acute back pain.