by Yogi Ananda Viraj (Eugene P. Kelly, Jr.)
The word “dhanur” means box, arc, or curve. The dhanur-asana is the bow-posture.
Instructions:
- Lie on the floor, full length on the stomach, face downward.
- Exhaling, bend the knees bringing the ankles forward. Move the arms back and grasp the ankles with the hands (left to leet, right to right). Face forward with chin on the floor.
- Inhaling, pull the legs up raising the knees off the floor while simultaneously raising the chest off the floor. Move head back as far as possible to arch the neck.
- Hold the inhalation as long as possible and then, exhaling, release the posture opposite the way it was entered.
- Lie on the stomach, head to one side, and relax.
- Repeat at least twice.
As one grows stronger and more flexible from doing this posture one can begin to modify it. If you find that you can hold the posture longer than you can hold your breath, you may breathe while holding. Breathe through the nostrils. As flexibility improves you can attempt to bring both legs together at the knees after you have reached your maximum arc. Also, if you become proficient you can try bringing the toes to the ears while holding onto the big toes with your fingers.
When the spine stores purposeless tension it becomes rigid and prone to problems. The dhanur-asana will loosen the spine releasing tension. Also, the abdominal muscles are being stretched and therefore are being opened to better circulation. This posture releases the tightness of the chest area where emotional recoil is stored. To expand this area is to allow the body to surrender the tendencies which prompt our immature withdrawal from threatening situations. Allowing the chest to expand and release is to be open to change and emotional flexibility. The body, the nervous and muscular systems, is our felt home. Tension and self-centeredness are the contraction of the muscles and the fearful withdrawal from life itself. As the spine becomes strong and free from rigidity our stand in life becomes one of maturity, responsibility and power. As the chest and abdomen are released from habitual emotional flinching a glandular repose results, peace becomes a felt reality. Allow the dhanur-asana time to demonstrate its secrets.
Textual References:
Gheranda Samhita 11.16
Hatha-yoga-pradipika l.25
Trisikki-brahmana-upanisad, 43