Dhanurasana i

Description

Dhanurasana i: asana

PRAMANA

Śāstra Pramāṇa - शास्त्र प्रमाण

Sastra Pramana Source

Tri-shikhi-Brahman Upanishad (43)

Original Verse

पादाङ्गुष्ठ्औ तु पाणिभ्यां गृहीत्वा श्रवणावधि । धनुराकर्षकाकृष्टं धनुरासनमीरितम् ॥ ४३ ॥

Transliteration

pādāṅguṣṭhau tu pāṇibhyāṃ gṛhītvā śravaṇāvadhi | dhanurākarṣakākṛṣṭaṃ dhanurāsanamīritam ॥ 43 ॥

Translation

Grasping the big toes with the hands and drawing them up to the ear, even as a bow is drawn, is said to be the Dhanurasana (drawn bow-posture).

Apta Pramana Source

Hathapradipika-II.11

Original Verse

पादांगुष्ठौ तु पाणिभ्यां गृहित्वा श्रवणावधि॥ धनुराकर्षणं कृत्वा धनुरासनमुच्यते॥ ११॥

Transliteration

pādāṁguṣṭhau tu pāṇibhyāṁ gṛhitvā śravaṇāvadhi ॥ dhanurākarṣaṇaṁ kṛtvā dhanurāsanamucyate ॥ 11 ॥

Translation

The big toes are caught with the hands and are pulled upto the ears (alternately). Thus one assumes the shape of a stretched bow. This is called dhanurasana.

Apta Additional References

Hatharatnavali III.51, KKH-51, same as akarna dhanurasana

Steps/Technique

1. Sit up straight with legs forward.

2. The big toes are caught with the opposite hands and are pulled up to the ears (alternatively).

3. Thus one assumes the shape of a stretched bow.

Atma Pramana (Benefits)

This asana purifies nadis and overcomes inertia.

Sakshi Pramana Benefits

It helps to have very flexible hamstrings to perform Dhanurasana i. But, this asana is still accessible for many by leaning slightly forward or slightly bending the straightened leg. There is engagement in the upper back, and slight twisting benefit, and a feeling of lengthening through the upper body.

Name/City/Profession

Ma Nithya Nirishvarananda, Miami, Yoga Acharya

Simple sketch

Niralambhasana (HR - III.12,61 _ MnL - IX.26).png