{"id":1387,"date":"2017-07-04T19:33:17","date_gmt":"2017-07-04T19:33:17","guid":{"rendered":"https:\/\/www.arhantayoga.org\/fr\/?page_id=1387"},"modified":"2022-09-22T08:55:11","modified_gmt":"2022-09-22T08:55:11","slug":"la-pose-de-larc-dhanurasana","status":"publish","type":"page","link":"https:\/\/www.arhantayoga.org\/fr\/la-pose-de-larc-dhanurasana\/","title":{"rendered":"La pose de l\u2019arc \u2013 Dhanurasana"},"content":{"rendered":"<h1><strong>Dhanurasana &#8211; Pose De L&rsquo;arc<\/strong><\/h1>\n<p style=\"\">La pose de l&rsquo;arc est une pose intensive qui dure au maximum 10 \u00e0 20 secondes pour les d\u00e9butants. Cet exercice am\u00e9liore la souplesse de la colonne vert\u00e9brale ainsi que la force de la colonne vert\u00e9brale, des jambes et des bras. Il aide \u00e9galement \u00e0 r\u00e9duire l&rsquo;exc\u00e8s de graisse du ventre.<\/p>\n<p><span style=\"\"><img decoding=\"async\" alt=\"Dhanurasana Bow Pose\" data-id=\"444014\" width=\"642\" data-init-width=\"800\" height=\"457\" data-init-height=\"569\" title=\"Dhanurasana Bow Pose\" src=\"https:\/\/www.arhantayoga.org\/fr\/wp-content\/uploads\/2022\/09\/Dhanurasana-Bow-Pose.jpg\" data-width=\"642\" data-height=\"457\" style=\"\" ml-d=\"-32\" center-h-d=\"false\" mt-d=\"0\" loading=\"lazy\"><\/span><\/p>\n<table data-rows=\"3\" data-cols=\"2\" style=\"\">\n<thead><\/thead>\n<tbody>\n<tr>\n<td data-th=\"Accommodation\" style=\"\">\n<p style=\"text-align: left;\"><strong>Cat\u00e9gorie<\/strong><\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\">\n<p style=\"text-align: left;\">Backbend<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td data-th=\"Accommodation\" style=\"\">\n<p style=\"text-align: left;\"><strong>Chakra &nbsp;<\/strong><\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\">\n<p style=\"text-align: left;\">&nbsp;Manipura\/Chakra du plexus solaire<\/p>\n<\/td>\n<\/tr>\n<tr>\n<td data-th=\"Accommodation\" style=\"\" rowspan=\"1\" colspan=\"1\">\n<p style=\"text-align: left;\"><strong>Signification<\/strong><\/p>\n<\/td>\n<td data-th=\"Fees (In Euros)\" style=\"\" rowspan=\"1\" colspan=\"1\">\n<p style=\"text-align: left;\">En sanskrit, dhanu signifie arc.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4 data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"45\" dir=\"ltr\">Avantages De La Pose De L&rsquo;arc<\/h4>\n<p>Pratique r\u00e9guli\u00e8re et confortable dans le cadre d&rsquo;un programme \u00e9quilibr\u00e9 d&rsquo;asanas de yoga :<\/p>\n<ul>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"47\" dir=\"ltr\">Stimule le chakra du plexus solaire et, par cons\u00e9quent, stimule et \u00e9quilibre les fonctions de l&rsquo;estomac, de la v\u00e9sicule biliaire, du foie, de la rate et du pancr\u00e9as, tonifie tous les organes digestifs et am\u00e9liore la digestion, gr\u00e2ce \u00e0 la pression abdominale.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"48\" dir=\"ltr\">Produit de la chaleur corporelle et augmente le feu digestif<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"49\" dir=\"ltr\">Tonifie, renforce et masse les muscles du bas du dos et agit donc comme un rem\u00e8de aux douleurs chroniques du bas du dos.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"50\" dir=\"ltr\">\u00c9tire et allonge les muscles abdominaux, les psoas et les quadriceps.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"51\">Soulage le bossu et am\u00e9liore la posture g\u00e9n\u00e9rale.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"52\">Ouvre la poitrine, \u00e9tire les muscles intercostaux et augmente ainsi la capacit\u00e9 et l&rsquo;efficacit\u00e9 des poumons.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"53\">Augmente la mobilit\u00e9 des articulations de vos \u00e9paules<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"54\">Am\u00e9liore les rhumatismes des hanches, des articulations des genoux et des mains.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"55\">Comprime l&rsquo;ensemble de votre colonne vert\u00e9brale et rajeunit vos disques intervert\u00e9braux et votre syst\u00e8me nerveux central.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"56\">Stimule les organes reproducteurs, soulageant ainsi les femmes qui souffrent r\u00e9guli\u00e8rement de crampes menstruelles.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"57\">Lib\u00e8re les tensions dans les \u00e9paules et le cou et est donc b\u00e9n\u00e9fique pour les personnes souffrant de maux de t\u00eate dus \u00e0 la tension.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"58\">Aide \u00e0 combattre le stress, l&rsquo;anxi\u00e9t\u00e9 et la fatigue<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"59\">Augmente la vitalit\u00e9, la concentration et la volont\u00e9.<\/li>\n<\/ul>\n<h4 data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"60\" dir=\"ltr\">Instructions Pour La Pose De L&rsquo;arc<\/h4>\n<p dir=\"ltr\">\n<p data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"61\" dir=\"ltr\"><strong data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"62\">Comment entrer dans la pose<\/strong><\/p>\n<ol>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"63\" dir=\"ltr\">Allongez-vous sur le ventre, le front sur le sol, les genoux \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"64\" dir=\"ltr\">Pliez les genoux et tenez les chevilles de l&rsquo;ext\u00e9rieur, les coudes droits.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"65\" dir=\"ltr\">Inspirez, poussez vos pieds dans vos mains, soulevez votre poitrine et vos genoux, et regardez en diagonale vers le haut.<\/li>\n<\/ol>\n<p data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"66\" dir=\"ltr\"><strong data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"67\">Sortir de la pose<\/strong><\/p>\n<ol>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"68\" dir=\"ltr\">Expirez et descendez doucement votre poitrine et vos genoux vers le sol. Rel\u00e2chez ensuite la prise sur vos chevilles et allongez-vous dans la pose du crocodile.<\/li>\n<\/ol>\n<h4 data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"69\" dir=\"ltr\">Conseils D&rsquo;alignement Pour La Pose De L&rsquo;arc<\/h4>\n<ul>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"70\">Les coudes sont droits. Utilisez la force oppos\u00e9e de vos pieds frappant contre vos mains pour vous soulever plus haut.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"71\">Essayez de garder votre poids sur l&rsquo;abdomen et d&rsquo;amener votre poitrine et vos genoux sur une ligne parall\u00e8le au sol.<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"72\">Gardez votre cou dans le prolongement de votre colonne vert\u00e9brale. Si la souplesse le permet, regardez en diagonale vers le haut, sinon regardez vers l&rsquo;avant.<\/li>\n<\/ul>\n<h4 data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"73\">Dur\u00e9e Du Maintien<\/h4>\n<ul>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"74\" dir=\"ltr\">D\u00e9butants : 10 \u00e0 20 secondes<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"75\" dir=\"ltr\">Interm\u00e9diaire : 20-40 secondes<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"76\" dir=\"ltr\">Avanc\u00e9 : 40 secondes-1 minute<\/li>\n<\/ul>\n<h4 data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"77\" dir=\"ltr\">Modifications<\/h4>\n<ul>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"78\" dir=\"ltr\">Si vous avez des difficult\u00e9s \u00e0 tenir les deux chevilles, vous pouvez pratiquer la pose du demi arc, comme expliqu\u00e9 dans la section des variations plus loin dans le livre.<\/li>\n<\/ul>\n<h4 data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"79\" dir=\"ltr\">Pr\u00e9cautions Et Contre-indications<\/h4>\n<ul>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"80\" dir=\"ltr\">Probl\u00e8mes abdominaux (par exemple, diarrh\u00e9e, ulc\u00e8re, douleurs menstruelles, chirurgie r\u00e9cente)<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"81\" dir=\"ltr\">Probl\u00e8mes d&rsquo;\u00e9paule<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"82\" dir=\"ltr\">Probl\u00e8mes de genou<\/li>\n<li data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"83\" dir=\"ltr\">Probl\u00e8mes cardio-vasculaires<\/li>\n<\/ul>\n<h4 data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"84\" dir=\"ltr\">Poses Pertinentes<\/h4>\n<p>Reposez-vous dans la pose du crocodile, puis passez \u00e0 la&nbsp;<a data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"86\" href=\"https:\/\/www.arhantayoga.org\/fr\/pose-facile-du-corbeau-sukha-kakasana\/\" target=\"_blank\" style=\"outline: none;\" rel=\"noopener\">pose facile du corbeau &#8211; Sukha Kakasana.<\/a>Pour plus d&rsquo;asanas et d&rsquo;exercices de yoga, n&rsquo;h\u00e9sitez pas \u00e0 consulter le<a data-dl-original=\"true\" data-dl-translated=\"true\" data-dl-uid=\"89\" href=\"https:\/\/www.arhantayoga.org\/fr\/exercices-de-yoga-guide-des-asanas-du-yoga\/\" target=\"_blank\" style=\"outline: none;\" rel=\"noopener\">&nbsp;Guide des asanas du yoga Arhanta !<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dhanurasana &#8211; Pose De L&rsquo;arc La pose de l&rsquo;arc est une pose intensive qui dure au maximum 10 \u00e0 20 secondes pour les d\u00e9butants. Cet exercice am\u00e9liore la souplesse de la colonne vert\u00e9brale ainsi que la force de la colonne vert\u00e9brale, des jambes et des bras. Il aide \u00e9galement \u00e0 r\u00e9duire l&rsquo;exc\u00e8s de graisse du [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1387","page","type-page","status-publish","hentry","post-wrapper","thrv_wrapper"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>La pose de l\u2019arc \u2013 Dhanurasana - Arhanta Yoga<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arhantayoga.org\/fr\/la-pose-de-larc-dhanurasana\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La pose de l\u2019arc \u2013 Dhanurasana\" \/>\n<meta property=\"og:description\" content=\"Dhanurasana &#8211; Pose De L&rsquo;arc La pose de l&rsquo;arc est une pose intensive qui dure au maximum 10 \u00e0 20 secondes pour les d\u00e9butants. 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