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Benefits Analysis of Bow Pose (Dhanurasan)

Benefits Analysis of Bow Pose (Dhanurasan) :

Benefits analysis of Bow Pose (Dhanurasan) is very important to know how we get the benefits. We know that this Bow Pose is highly beneficial for health . But we have to analyse the factors as to why and how it benefits us.

We are living in a post-modern world where the life and livelihood is very fast. But we have to stay stuck for hours together seated in front of the computer, mobile and TV set, in a bend-forward position. This exerts extra pressure to the entire spine, from neck to lumbar. This Bow Pose can relieve you from all these extra pressure on your spine and brain and keep them lively and free from lifestyle diseases like spondylosis, spondylitis, Blood Pressure and Diabetes.

After a day of hectic work this exercise feels just amazing. Even we can practice before we start our day. At the same time it will address the deadliest of modern diseases like spondylosis, blood pressure and sugar(diabetes). This exercise will keep us physically fit and mentally alert with its bend-backward position which will compensate the whole day’s workload in a bend-forward position. This is the beauty of this exercise.

So, practice this and remain free and happy from those anxieties for ever !

Its Complementary exercises are Circle/Wheel Pose ( Chakrasana ). Three poses are generally practiced in the sequence as Cobra pose ( Bhujangasana ) > Bow Pose ( Dhanurasana ) > Circle/Wheel Pose ( Chakrasana ). Before that we should have some warm-up exercises according to your own situations and conditions.

Don’t despair. Take heart that these backward bending exercises will put you back in track. And make you free from the stresses of life ! Yoga poses like bow pose, wheel, cobra and camel pose will take care of your spine, from neck to lumber and keep you healthy and joyful. Encourage your loved ones to follow.

Not only that, this yoga will take care of your neuropsychological well being in a great way !



Fitness: Can exercise boost your immunity?

Fitness: Can exercise boost your immunity?

It is not that only Yoga can boost up your immunity. You can take to any exercise to enhance your level of immunity.

There’s no data suggesting exercise can boost immunity against the coronavirus. But physical activity has been proven to offer some protection against other upper respiratory illnesses.

Fitness: Can exercise boost your immunity?
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Benefits of Bow Pose (Dhanurasana)

Benefits of Bow Pose (Dhanurasana) :

Benefits of Bow Pose (Dhanurasana) is so magical ! This is especially so in the context of the present-day-world. Our world is so Fast and Workaholic now! We have to stay seated and stuck to our study tables, computers, TV Sets for long hours. All these require us to look forward, bend forward for hours together. This makes our spines(from Neck to Lumbar) vulnerable and prone to lifestyle diseases. People leading a sedentary lifestyle can be easy victim to diseases such as spondylosis, diabetes, etc. This yoga pose is just blessings from God to them ! So the benefits of Bow pose (dhanurasana) can be just amazing to you !

This image has an empty alt attribute; its file name is pexels-photo-3822366.jpeg

Image : Bow Pose ( Dhanurasana )

  • This is a great stress-buster i.e., relieves stress and tension.
  • It lightens the body making it more reflexive
  • Improves digestion, removes constipation
  • Beneficial to the Liver and all the organs.
  • Decreases fat in the belly and waist, thus having a better overall effect.
  • Helps correct pigeon-shaped chest structures.
  • One of the most important poses for modern times.

The benefits of Bow Pose, therefore, is just astonishing !



Bow Pose (Dhanurasana)

Bow Pose (Dhanurasana) :

In this pose the body takes the shape of  an Archer’s bow, the torso and legs representing the body of the bow, and the arms as the string. That is why, it is called Bow pose. Literally dhanus means bow, and asana meaning pose. It is a backward bending yoga exercise and we call it Challenge Pose as well.

How to Practice Bow Pose (Dhanurasana) :
  • Make sure that you have your proper warm-up session before going for Bow Pose and your stomach is not
  • Lie down on your belly on a mat or on a soft thin layer. The floor /surface should be even enough so that the weight of your body is well-distributed on it
  • The surface should not be either too hard or too soft
  • Open up your palms to catch hold of the ankles from outside
  • Pull the legs towards your back, bending the knees, closer to your headsThis image has an empty alt attribute; its file name is pexels-photo-3822366.jpeg
  • Stay for around one minute depending on your level of capacity and comfortability
  • Loosen up slowly and gradually
  • Take rest through corpse pose for same period of time
  • Practice up to four rounds each time with corpse pose



Benefits Through Intermediate Plow Poses (Halasana)              

Benefits Through Intermediate Plow Poses (Halasana) :
Benefits Through Intermediate Plow Poses (Halasana)

Benefits of intermediate plow poses (Halasana) are immense. You might be unable to practice a full-fledged Plow Pose (Halasana) for some reasons like strain and pain along your spine (from neck to lumbar). You can practice the intermediate or easy Plow Poses to get the benefits of it ! For various reasons you may like to follow these intermediate poses. In that case you practice the easier pose which will not be strenuous to you. Go for the intermediate poses then.

Some factors may restrict you to follow a full-fledged plow pose like age, neck pain, back pain etc. In such situation intermediate, easier poses are the way-out for us. In case, you feel problems, avoid plow pose totally.

Nowadays, we spend most of our time sitting before the computers, TV, mobie in a bend-forward position. So doing bend-forward exercises can put pressure on neck, lumbar, spine. This can be uncomfortable and unbeneficial for the practitioners. So, avoid this pose then.

Health Benefits of Yoga (With images) | Plow pose yoga, Easy yoga poses, Yoga poses

Image I : Easy Plow Pose

Two Young Women Doing Yoga Asana Easy Plow Pose. Purva Halasana Stock Photo, Picture And Royalty Free Image. Image 60891631.

Image II : Easy Plow Pose.

How to Practice Plow Pose-the Original Roll Over - Custom Pilates and Yoga

Image III : Easy Plow Pose

Plow Pose ::
  • Calms down the brain.
  • Invigorates the abdominal organs and the thyroid gland.
  • Stretches the shoulders and spine.
  • Helps relieve the symptoms of menopause.
  • Reduces stress and fatigue.
  • Therapeutic for backache, headache, infertility, insomnia, sinusitis

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Pros and Cons of Plow Pose (Halasana)

Pros and Cons of Plow Pose (Halasana) :

We have to analyse the Pros and Cons, i.e., the Problems and Benefits of Plow Pose (Halasana) to understand to what extent we can go. That is to say, we have to assess ourselves what forms (softer or full-fledged) of Plow Poses we can and should practice to get the results we look for ! One’s age, body weight have much to do with this. If you are having any problems or pain along the spine, you better refrain and consult Doctors.


Contraindications and Cautions :
  1. Diarrhea.
  2. Menstruation.
  3. Neck injury or any problem along the spine.
  4. Asthma & high blood pressurePractice Halasana with the legs supported on props.
  5. Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. But I would suggest you to consult Doctors or refrain from.
Benefits of Plow Pose(Halasana) :

It benefits the Thyroid gland, digestive system, diabetics etc.


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Softer Forms of Plow Pose (Halasan)

Softer Forms of Plow Pose (Halasan) :

Sofer forms of Plow Pose (Halasan) are easier and more comfortable than Full-Fledged Plow Pose and less riskier as well ! In the post-modern 21st century our lifestyle has become all the more sedentary. We spend most of our times sitting and bending forward in front of computers, Television and operating electronic gadgets. Our spine is always bent on a forward position . We are at a greater risk face diseases like spondylosis , neck and back pain. I would, therefore,  suggest you to practice softer form of plow pose(Halasana).

In these circumstances, we will be inviting such problems like spondylosis more often than not,if we practice full-fledged Plow Pose.  So, we should not practice such yoga like Full-Fledged Plow pose which can make us more vulnerable. We should, therefore, practice the Softer forms of Plow Pose which will be easier, more comfortable and enjoyable and less risk-prone !


Fig. 1: Softer and Easier Forms of Plow Poses.


Fig.2: Legs-up-the-Wall Pose. Legs-up-the-Wall Pose is a better way to practice Plow Pose comfortably !

Halasana - Plow Pose for Type 2 diabetes

Fig. 3 :  One Softer Form of Plow Pose. (Courtesy:NourishDoc)


Fig. 4 : Another Softer Form of Plow Pose. (Courtesy:Yoga Vidya Gurukul)

You can stop in the softer forms positions as shown in Fig. 3 & 4 in case you have any problems. I don’t want you to face any problem in course of practicing this forward-bending pose ! We generally follow Forward-bending positions throughout the day in doing daily chores of activities. This is all the more relevant when we are doing our jobs sitting for a long time before the computers, office works, studious jobs etc. in a faster life as of nowadays. So you can restrict, withdraw yourself if you come under this category.

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Plow Pose (Halasana)

Plow Pose (Halasana) :

For practicing this Plow Pose (Halasana) I would advise the Beginners to practice Legs-Up-The-Wall first for a few days. When they get habituated with this they can very gradually proceed towards this plow pose partially before they can do it fully provided they have the age and experience. In today’s lifestyle, where sitting much time bending forward in front of the computers, bending forwards ( students, teachers, office-goers, intellectuals etc.) is quite natural. This should, therefore, be practised very cautiously, in softer versions specially by these people !

Alert for Plow Pose:
  • Should not Practice if you have problem and pain over your Neck Back and Lumbar areas.
  • Should not have High Blood Pressure
  • Don’t allow boys and girls to practice Plow pose before they are Twelve years old.
  • Go for Softer Version as you proceed towards higher age.
  • Should not be Overweight
  • Should have proper Warm-Up Session prior to this Plow Pose.
  • This should not be practiced by those having weak legs, hamstring muscles or calf muscles.
  • Pregnant women, women during menstruation should avoid Plow pose.
  • People with enlarged thyroid, spleen and liver should avoid this yoga pose as a lot of pressure is put at the lower abdomen during this pose (See Contraindications).

How To Teach Plough Pose (Halasana) | Image : Forms of Plow Pose (Halasana) This should be followed after shoulder stand. This Plow Pose should never be practiced singly. This is because of the fact that the body has to get properly conditioned before practicing this tough Plow Pose.      


Modified Forms of Plow Pose (Halasana) :
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Fish Pose ( Matsyasana ) Benefits

Fish Pose ( Matsyasana ) Benefits :

Fish Pose (Matsyasana) benefits discussion is to derive a complete idea, how it works to benefit us. This is also to find out the myths and realities related to it !

Fish Pose Benefits as Related to Glands :

Fish Pose ( Matsyasana ) benefits the parathyroid and pineal glands. The position of the Fish pose can clearly indicate that . It can also benefit the pituitary gland as the head is in downward position. More blood will flow therein refreshing it. Apart from this it can have a role in keeping the Thymus gland active for a longer time. This is true especially in the cases of adolescents and youths. The role of this thymus gland is very important in maintaining youth stage and immunity level in humans. This gland is very active in the children. s we progress from childhood to youth stage it remains active. After that it begins to be inactive. That is why the aged are more affected with COVID-19. This Fish Pose my have a role in keeping this gland alive for some more time. So they are not as such affected with Covid-19. They can act just as carriers.

Overall Fish Pose Benefits on the Total Spine :

Other than this Fish Pose has an overall beneficial effect over the whole body, particularly the spine. It gets a thorough rejuvenation in this reverse position. Matsyasana, The Fish Pose: An Incredible Yoga Posture for Your Back Issues - NDTV Food

Fish Pose is all the More Beneficial in Today’s Lifestyle :

In today’s sedentary lifestyle, we’re always sitting before the computer, reading and writing, watching TV etc. In this way we are always bending our spine in a forward position. That is why we are inviting a lot of problems to our spinal cord. In this scenario, Fish pose helps to relax and rejuvenate the spine from neck to lumbar region. There is complete beneficial effect on other parts of the body like the skull and brain, the eyeballs, the vocal cord etc. P.S.: You can keep folded cloth under your head if you feel any problem on your head.

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Fish Pose ( Matsyasana ) Benefits Discussion

Fish Pose ( Matsyasana ) Benefits Discussion

Fish Pose ( Matsyasana ) Benefits Discussion::
Personal Experience

I have personal experience when I received Back pain, rather Back Injury, in the lumbar region. Then I was pursuing M.Sc. degree, staying in the Hostel. I was rather kind of ‘Rash’ at that time, for being younger perhaps. Without having any Warm-Up session I started doing fifty push-ups at a time in the first round . I had the experience and expertise, but I did not practice push-ups(known popularly as ‘don’ in West Bengal, India for a long time, say one year or a bit more. I was sort of depressed as well due to not getting good job then.

Fish Pose (Matsyasana) - Yoga Journal

One fine morning I just felt like going for push-ups to make my muscles more prominent rather instantly. Then it was winter season. I mde fifty push-ups at a time in the first round without any prior warm-up. I went for second or third round, but the first round might be responsible. It happened at noon, before lunch. That day I did not find any problem.

On the next day I just went to the adjoining garden where I found a long-handled spade lying around. The soil of the garden was moist and compact. I picked up the spade and struck the ground to lift up a big chunk of land. While giving pressure through my lower back portion to strike through and break and lift up a bigger chunk of land I felt pain in the lumbar portion . I did not want to believe it, so I repeated, but felt greater pain trying to repeat. It got more acute while bending down to be sure. I visited a known physician nearby who advised fifteen days bed rest initially and extended for another fifteen days duration.

I must mention here as well that I followed the classical pull-up which may be one vital factor of injury.

This Fish Pose is particularly very beneficial for those suffering from asthma, bronchitis and other respiratory problems. For the neck, back and lumbar regions it is a superb yoga pose. It increases lungs capacity and induces deep breathing. It does also increase blood supply to the head, nourishing the pituitary and pineal glands.

Fish pose has a great role in enhancing the retention capacity (Kumbhak) of the lungs. It helps expand the rib-cage creating more space for the expansion of the lungs. In this way Fish pose helps correcting pigeon chest.

Fish Pose Myths and Realities :

Many great ascetics used this Fish pose to dip and float in water( Trailanga Swami). Is it for the fact that this Fish pose helps retaining oxygen in the lungs for a longer time? Modern medical can/cannot prove this for sure, but you my be sure that Fish Pose helps your lungs.

** This is upto you totally whether you would believe or not on the miraculous feats of Indian yogis, especially of the olden yogis!