Follow the following steps in order to complete the Padangustha dhanurasana. -
Start the pose by brining the front body to the floor.
Now bend the knees and lift the shins vertical and then flex your feet and turn the feet out as much as possible.
Then hold on to the inner edges of the big toes with the fingers.
After this inhale and then lift the legs and the torso. Again exhale and then rotate the arms to point the elbows forward.
The next step is to wrap the fingers and thumbs around the big toes.
Again inhale and kick the feet up and back to capacity. Then straighten the arms.
Now lift the chin and look up. Hold the pose for some time, about 10 to 20 seconds and then breathe.
To release the come exhale and then lower the arms and legs to the floor.
The anatomical focuses of Padangustha dhanurasana deals with the head, neck, back, thighs, legs, feet, hips and waists to a great extend.
Padangustha dhanurasana pose has numerous therapeutic advantages like it helps to cure rheumatic and arthritic pain. It also helps to cure obesity, back pain and shoulder pain, digestive problems, diabetes etc.
There are many benefits of Padangustha dhanurasana. Few of them are as follows -
This asana is considered to be helpful to cure rheumatic and arthritic pain.
It is beneficial to cure obesity, back pain and shoulder pain.
It also helps to eliminate gastric problems and other digestive disorders.
It provides you with a good physique and body posture.
It is beneficial for people suffering from diabetes, asthma and bronchial disorders.
It helps to open up the chest region.
It reduces the pain in different parts of the body.It stretches and strengthens the back.
It strengthens and stretches the groin.
It improves the blood circulation.
It adds strength to the legs and feet.
It helps to maintain the body balance.
It improves the posture of the entire body.
It brings improvement in the flexibility for the body.
It strengthens the shoulder region.
It stretches and strengths the thighs.
It relieves the back pain.
It stretches the neck region.
It calms the brain and brings peaceful atmosphere to the mind.
It energies the entire body to meet the activities related to personal and professional life.
It refreshes the entire body.
It improves digestion.
It relives constipation.
It increases the flexibility of the hips and opens it up.
It reduces the mental stress.
It also reduces the physical strain.
It is to be highly noted that the Padangustha dhanurasana should only be indulged by people who are having very supple backs and physically well fit. Individual's who are suffering with week lungs, headache, neck injuries, serious back injury, hernia and heart problems must avoid this asana. All those practitioners who don't have flexibility in their elbow and shoulder should practice this asana with extra care. It is to be remembered that you shouldn't clench your fist too loose or too tight.
The beginners while indulging in the Padangustha dhanurasana sometimes have lot of difficulties sustaining in the lifting of the legs and torso. They are highly suggested to not to indulge in this asana by themselves. Daily or regular practice can make the practitioners perfect in this posture. It is to be remembered that there are much chances of hurting themselves in this posture if it is not performed rightly. They can lift the upper torso by gently push the hands just against the ground. All the beginners of this particular asana or posture are advised to take the assistance of a vast experienced partner in the yoga session. They can initially start the posture with their hands firmly resting on the ground, just a little bit back from the shoulders but much closer to the waist. It is to be noted that in self indulgence, there are lot of chance of harming yourself. There is a certain amount of risk involved in the indulgence of this particular asana.
The variation of the Padangustha dhanurasana can be achieved through Trikonasana, Ardha Salabhasana or Half Locust Pose, Ardhamatsyendrasana Vajrasana, Paschimottasana and Makarasana.
In case you feel some pinching sensation while doing this pose in the lower back or sacrum then back off or rest for some time and then re enter by focusing on the elongation of the spine. Also ensure that your knees are in a comfortable pose and that your feet are strongly flexed. This makes it easier to perform the pose.
A partner has a major role in supporting the yoga practitioners in perfectly performing the Padangustha dhanurasana. On the other hand, a partner can encourage you when things are done correct. A partner can catch you when you are about to fall to the ground. The presence of a partner in the yoga session make you feel that you are performing in a group. A partner can help you to perform each and every steps of this asana with a lot of perfection in a right manner. A partner can correct you when things are done wrong. On the other hand, a partner can assist the beginner to get a better feel for the work in the back portion of the upper arms. Do you're your partner just stand straddling at your torso while you indulge in this posture. A partner is the best judge to observe whether you are performing the given steps of this particular asana correctly.
Some of the preparatory poses one can try before attempting this pose are - Hero pose or Virasana, Bridge Pose of Setu Bandha Sarvangasana, Cobra Pose or Bhujangasana, Upward Facing Dog Pose or Urdhva Mukha Savasana. These poses will help bring the required flexibility and strength to the body.
Once you have completed this pose you can follow it up by the Reclining Big Toe pose or Supta Padangusthasana or Half Lord of Fishes Pose or Ardha Matsyendrasana.
The deepening of the pose related Padangustha dhanurasana can be performed by the advanced students who can really challenge themselves with certain variation with a lot of perfection. Each and every step can be stretched a bit extra to the maximum possible manner. Never try to over indulge in deepening in this particular asana.