Dhanurasana (Bow Pose): Steps, benefits, and precautions

Dhanurasana derives its name from the Sanskrit words Dhanu, meaning a bow and asana, meaning posture. It is one of the original Hatha Yoga rugs, known in English as Bow Pose.

It is a backbend pose, in which your body takes the shape of a bow. Regular practice of this asana opens your chest and stretches all the muscles of the body. It also strengthens the spine and improves flexibility.

If you also want to complete this asana, read on to know a step by step guide to do.

This article gives you the right way of Dhanurasana, the health benefits of Dhanurasana and the precautions to be taken while practicing it.A Girl doing a Dhanurasana. It is also called the Bow pose.

Dhanurasana (Bow Pose) steps

To practice Bow Pose in the right way, follow the steps given below:

1)- Firstly, Lie on your stomach, keep your hands apart from the hip-width of your body and feet.
2)- Now, gently bend your knees, and try to keep your ankles on your buttocks.
3)- Hold your ankles with your hands.
4)- Try to lift your thighs and chest above the ground, as far as possible.
5)- Now try to maintain this position for about 30-60 seconds.
6)- To get out of the posture, leave your ankles and lay straight again.
7)- Relax for some time
8)- Repeat

Benefits of Dhanurasana (Bow Pose)

Regular practice of Bow Pose has the following benefits for your health:

  • It strengthens and tones your arms.
  • This asana helps to stimulate the reproductive organs.
  • It stimulates your digestive system.
  • It widens your chest and opens your legs, which can help reduce the risk of respiratory diseases such as asthma and bronchitis.
  • It helps in proper development of breasts.
  • It calms the mind and helps reduce stress and anxiety.
  • Dhanurasanaa may help you reduce belly and thigh fat.
  • It helps strengthen your back and abdominal muscles and increases the flexibility of your spine.
  • Dhanurasana aids in relieving constipation, back pain and problems related to the menstrual cycle.

Precautions to take before practising Dhanurasana (Bow Pose)

The following precautions should be taken before practicing bow pose:

  • Do not practice this asana if you have recently undergone any abdominal surgery.
  • Do not practice this asana during pregnancy or menstruation.
  • Do not practice this asana if there is an injury to the neck or lower back.
  • Avoid this asana if you have problems like high blood pressure, ulcers, migraine, headache or hernia.

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