How to perform Dhanurasana (Bow Pose)

Bow Pose is a wonderful asana to stretch your arms and lift your chest. This asana has got its name from the shape it takes. This is named after the Archer’s Bow which is evident from the shape.

Sanskrit Meaning of Dhanurasana (Bow Pose)

Dhanur is Sanskrit means Bow and Asana means a Pose. Combining together, it means Bow Pose

This asana falls into the category of intermediate yoga backbend. It also helps in preparation of deeper backbends like Wheel pose

Difficulty Level: 4

Note: Difficulty Level increases from 1 to 10. 1 being the lowest and 10 the highest.

How to perform Dhanurasana (Bow Pose)

Image 1: Bow Pose: Yoga asana

1. Start with lying flat on your stomach, with your feet hip-width apart and hands resting on the sides and face downward.
2. Now put your chin on the mat.
3. Now exhale and fold your knees. Try to bring your knees as near to your hips .
4. Stretch your hands at the back and hold the left ankle with left hand and right ankle with right hand. Take 2 breaths. (Image 1)
5. Now exhale completely and lift your chest, head, torso up the ground. Try to lift your chest as far as possible and press your shoulder blades firmly into your upper back.
6. Your body weight should be completely supported by your abdomen. (Image 2)
7. Look straight ahead and breathe smoothly. Pay attention to your breath. Your body is in shape of a bow.
8. If possible, try to hold the pose for 30 seconds or can do for 15- 20 seconds.
9. While coming back, exhale and put your thighs on the mat and legs on the ground. Simultaneously bring your chest to the ground.
10. You can now release the ankle and relax.

Image 2: Bow Pose: Yoga asana

Here, you have used your hands like a bowstring pulling your head, trunks and leg up. Hence the shape of a bow.

Benefits of Dhanurasana (Bow Pose)

1. It stretches every front body part.
2. It strengthens the back and abdominal muscles.
3. Helps in opening up of chest, abdomen, ankles, neck, shoulders
4. It stimulates the reproductive organ
5. It provides flexibility to the back
6. It is said to relieve from menstrual discomfort and constipation because of the pressure it provides on the abdomen.
7. It helps in reliving the stress, tiredness, fatigue.

Precautions taken while following Dhanurasana (Bow Pose)

1. People suffering from high or low blood pressure, migraines, having hernia or insomnia are not encouraged to perform this asana.
2. Pregnant ladies should also avoid this asana.
3. People having back injury should avoid this pose.

As advised every time, try to perform what ever is possible and what can be achieved. Don’t try to force your body into any asana. Respect your body, you will achieve more with each passing practice.

Happy Practicing.