Tuesday, October 4, 2011

Dhanurakarshanasan (Archer’s Pose)

  • Sit down with your legs outstretched and joined together in front; keeping the back erect, place your palms on the floor, behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
  • Now, stretch your arms forward horizontally and keep the right arm on top by crossing the left arm exactly below it.
  • Leaning a bit forward from the hips, hold your right big toe with left hand and your left big toe with the right hand.
  • Gently move your right foot up under the right arm; you may rest it on the left thigh.
  • Make sure your right arm remains extended and the spine and head erect.
  • Inhale (Radhey) in this position.
  • Exhaling (Krishna), slowly lift the right toe toward the left ear and try to touch the right elbow with the right knee.
  • Try to stay in this posture for 15-20 seconds with normal breathing.                                     
  • Slowly regain the initial position, and repeat on the other side.
  • This ends one round; repeat the same method for up to three rounds.
  • Finally, come to Shithil Dandasan and relax.
  • On the breaths synchronized with the bodily movements
  • On the stretch of the thigh and hip muscles
  • On pulling of the feet
  • On mental uttering of the Divine Names “Radhey Krishna” with your breaths
  • This asan strengthens the arms.
  • It loosens the hip joints, and thus develops flexibility in the legs. 
  • It not only releases pain in the back and neck, but it also exercises the abdominal parts. 
  • It helps cure hydrocele as well.
  • Persons affected with slipped-disc, sciatica, and dislocation of the hip-joints should not include it in their Yogic practice.

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