धनुरासन

thumb|250px|dhanurasan dhanurasan (aangrezi: Dhanurasana or Bow Pose) karane par sharir 'dhanush' akar ki tarah drishyaman hota hai, isalie yah asan 'dhanurasan' kaha gaya hai. yah asan kamar aur ri d ki haddi ke lie ati labhadayak hai. dhanurasan karane se gardan se lekar pith aur kamar ke nichale hisse tak ke sare sharir ke snayuoan ko vyayam milata hai. agar is asan ka adhikatam labh prapt karana hoan to sarvapratham bhujangasan, usake bad shalabhasan aur aant mean tisara dhanurasan karana chahie. kee yogi-rrishi gan in tin asanoan ko 'yogasanatrayi' kahakar bhi pukarate haian. yah asan sharir ke snayuoan ko to mazabooti pradan karata hi hai, isake sath sath pet se ju de jatil rogoan ko door karane mean bhi sahayak hai. vazan niyantrit karana ho ya sharir sudaul karana ho, dhanurasan ek atyant gunakari asan hai.

vidhi

1. pet ke bal letakar, pairoan mean nitanb jitana phasala rakhean aur donoan hath sharir ke donoan or sidhe rakhean.
2. ghutanoan ko mo d kar kamar ke pas laean aur ghutika ko hathoan se pak dean.
3. shvas bharate hue chhati ko zamin se upar uthaean aur pairoan ko kamar ki or khianchean.
4. chehare par muskan rakhate hue samane dekhie.
5. shvasoshvas par dhyan rakhate hue, asan mean sthir rahean, ab apaka sharir dhanush ki tarah kasa hua hai.
6. lambi gahari shvas lete hue, asan mean vishram karean.
7. savadhani baratean v asan apaki kshamata ke anusar hi karean, jaroorat se jyada sharir ko na kasean.
8. 15-20 saikand bad, shvas chho date hue, pair aur chhati ko dhire-dhire zamin par vapas laean. ghutika ko chho dete hue vishram karean.

labh

1. pith/ridh ki haddi aur pet ke snayu ko bal pradan karana.
2. jananaang santulit rakhana.
3. chhati, gardan aur kandhoan ki jak dan door karana.
4. hath aur pet ke snayu ko pushti dena.
5. ridh ki haddi ko lachila banana.
6. tanav aur thakan se nijad.
7. malavarodh tatha masik dharm mean sahajata.
8. gurde ke kary mean suvyavastha.

savadhaniyaan

1. garbhavati mahilaoan ke lie yah asan poori tarah se varjit hai. kamar se ju di ganbhir samasya ho to unhe yah asan d aauktar ki salah lene ke bad hi karana chahie.
2. pet mean alsar hoan to unhean yah asan hanikarak ho sakata hai.
3. uchch raktachap ki samasya vale vyakti yah asan na karean. sir dard ki shikayat rahati ho to bhi dhanurasan nahian karana chahie.
4. aantoan ki bimari hoan ya phir ri d ki haddi mean koee ganbhir samasya hoan, tab bhi yah asan nahian karana chahie.
5. gardan mean ganbhir chot lagi hoan ya phir maeegren ki samasya ho to yah asan na karean.
6. saran gath (harniya) rog se pi dit vyakti ko bhi yah asan hanikarak hai.
7. dhanurasan karane par sharir ke kisi bhi aang mean atyadhik pi da hone lage to turant asan rokakar d aauktar ke pas jaean. ho sake to yah asan kisi yoga tichar ki nigarani mean sikhakar karean. dhanurasan ki samay sima dhire-dhire badhaean.

panne ki pragati avastha

adhar

prarambhik

madhyamik

poornata

shodh