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Dandayamana Dhanurasana

By on September 22, 2015

Dandayamana-Dhanurasana

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Steps:-

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  1.     Stand with your toes and heels touching, and your arms by your sides. Shift your weight to your left leg, and keeping your knees together, bend your right leg so your heel is touching your hamstrings.
  2.     Raise your left arm straight above your head, with your palm facing the mirror. Ensure your bicep is tucked behind your ear; your elbow is locked and your fingers are fully extended.
  3.   The set-up of the grip of the foot is important: Turn your right elbow into your rib cage, so that your forearm is at a right-angle to your upper arm, and your palm is facing upwards.
  4.    Drop your arm downwards, without twisting the palm and grab the inside of your right foot, just above the ankle joint. Your hand should be holding the front, not the sole of your foot.
  5.   Inhale, contract your abs and glutes, and slowly begin to kick the right leg back and up. The first set is 60 seconds, and due to the intensity of the pose, it will feel twice as long- so take it slowly and don’t rush into kicking as hard as you can.
  6.    Keep your gaze forward, left leg locked and keep kicking until you feel you’ve reached your maximum. You may feel the stretch in your inner thigh on your standing leg.  Keeping your hips level, slowly lower your torso until it is parallel to the ground and your fingers are eye-level in the mirror. It doesn’t matter if your foot is not above your head, as long as you’re kicking as hard as you can.
  7.    Exit the posture slowly, the same way you went in to it, and return to standing.

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