In Sanskrit Dhanu means “bow” and Asana means “pose”. The final position of this pose resembles the bow shape, so it is called as Dhanurasana or Bow pose. Dhanurasana is beneficial to improve flexibility, strengthening back muscles.
Dhanurasana, Bow Pose Steps
- Lie on your stomach and place your hands beside your body with the palm facing upwards.
- Touch your chin on the floor and look ahead.
- Before starting the next step, breathe normally.
- Now fold your knees and hold your ankles.
- While inhaling lift your chest off the floor. Pull your legs back and upward to make a bow shape. Look ahead with smiling face. Try to raise your chest and tilt the head as far as possible.
- Hold this position as much you can without exhaling or breathing out.
- Now, while exhaling come in starting position by releasing ankles and bringing the legs and arm down on the floor.
- Repeat this for 3-5 times.
Bow Pose, Dhanurasana Benefits
- Strengthens back muscles and abdomen muscles, thighs and chest.
- Improves flexibility in the spine.
- Reduces belly fat and obesity.
- Stimulates and improves the function of reproductive organs
- Releases upper and lower back pain.
- Releases stress and fatigue.
- Improves blood circulation.
- Cures constipation and improve digestion process.
- Stretches neck, shoulders, arms and legs.
- Improves function of the pancreas so beneficial for diabetes patient.
- Cures menstruation disorder.
- Improves the function of the liver, kidney, and intestine.
- Improves concentration.
Precaution for Dhanurasana (Bow pose)
- A pregnant lady should not practice bow pose.
- Should be done on an empty stomach.
- If suffering from a hernia, low blood pressure, high blood pressure or hypertension, neck injury, headache, migraine or abdomen surgery should not practice.
