Dhanurasana 1
Description
Dhanurasana i: asana
Asana Type
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.