How to do Purna Dhanurasana ? (Bow 🏹 Pose) #yoga #spineflexibility #shoulderopening #dhanurasana
How to do Purna Dhanurasana correctly:
1.) Lay down on your belly, with the forearms on the mat in front of you. Gently inhale and exhale.
2.) Exhale - Bend your legs at the knees as much as you can and try to touch your butt with your heels.
3.) Slightly lift your upper body and grab your big toes.
4.) Deep inhale and lift your upper body as well as your thighs and look up towards the seeling.
5.) Pull your elbows as much as you can towards your face.
6.) Press your pubic bone into the mat.
7.) Be sure that your knees are in one line with your hips.
8.) Inhale and exhale deeply and try to breathe into the rear part of your upper back.
9.) Stay in this position for at least 15-20 sec.
10.) Deep exhale and slowly release the posture.
Purna Dhanurasana Benefits:
• Improves flexibility of back, shoulders, and hips.
• Stretches and strengthens the muscles.
• Strengthens the heart.
• Improves digestion.
• Improves blood circulation.
• Removes the excess body fat.
• Massages the muscles & abdominal organs.
• Removes tension, anxiety & relaxes the body.
• Rid of gastritis pain.
• Rid of menstrual pain.
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