Dhanurasana – Bow Pose

Dhanurasana – Bow Pose

This is one of the asana involves with the spinal column. This asana is designed to cultivate the root of our tree of life, the spinal column.

The name for this yoga position comes from two Sanskrit words dhanura meaning bow and asana meaning posture or seat, because the person who is doing this asana resembles the bow in the body shape.

First the student has to lie on the floor with a downward slope and try to hold the feet firmly to lift the leg slowly and then return to the previous pose.

This pose may look easy. But at the beginning you may need to stress a little by yourself.

Dhanurasana (Bow Pose) is part of the Padma Sadhana sequence.

A step by step guide:

  1. First of all, lie on your belly on the ground, facing downwards.
  2. Take a complete relaxation with some breaths until you feel comfortable.
  3. Start bending your legs backwards and grasp the ankles with the hands. Inhale slowly while doing this.
  4. So, now your body will look like a bow shape.
  5. Only your stomach and pelvic area should touch the ground. The whole weight of your body will come on your abdomen.
  6. Maintain this position for few seconds.
  7. Takea deep breath and relax.
  8. You can increase the time of positions after practicing these poses perfectly.

Benefits of doing this asana:

  • Lose the weight effectively.
  • Good treatment for constipation.
  • Stimulate the function of kidney and liver.
  • Strengthens and gives the flexibility for the back muscles.
  • Improves the blood circulation.
  • Strengthens ankles, thighs, groins and chest
  • Massages the abdominal organs.
  • Release back pain.
  • Helps to shape the body and improves the posture.
  • Stimulates the respiratory and reproductive organs.
  • Opens up the chest, neck and shoulders.
  • Tones the leg and arm muscles.
  • Good stress and fatigue buster.
  • Calms the mind.
  • Relieves stress mentally and physically.
  • Relieves menstrual discomfort.
  • Increases the appetite.
  • It combines the benefits of the Cobra and the Locust postures.
  • Treats diabetes.
  • Cures asthma.
  • Tones the belly and get you in a shape.

Precaution and advice:

  • If you are suffering from hernia and back pain you shouldn’t do practice this asana.
  • Patient with high blood pressure should skip it.
  • It is better to avoid this asana during pregnancy and on menstruation period.
  • Don’t practice Dhanurasana just after meal
  • This position acts as a Therapeutic Application for many struggles such as Mild backache, Fatigue and Anxiety
  • A proper practice under a yoga coach or an experienced yoga teacher is recommendable, because it may cause injuries when practicing this pose for the first time.