Dhanurasana – The Bow Pose

Introduction

In Sanskrit, Dhanur literally means ‘Bow’. When this asana is performed gracefully, the yoga practitioner appears like a bow. Hence the name ‘Dhanurasana’.

Dhanursana is a combination of ‘Bhujangasana’ and ‘Shalabhasana’ & these 3 poses are excellent in removing sloth and inertia from the body.

When to do Dhanurasana?

Dhanurasana should ideally be done as counter poses after ‘Halasana’ and ‘Paschimottanasa’.

How to do Dhanurasana?

1. Lie flat on your stomach on your yoga mat.

2. Keep your arms at the side.

3. Gently fold your legs and bring them towards your hip.

4. Raise your hands backwards and catch the ankles with your hands.

5. Raise the head and chest.

6. Try stretching the upper body and legs as much as possible.

7. Put the body weight on the abdomen, not on the pubic bone.

8. The entire body should form an arc like a bow in the final position.

9. Breathe normally and hold for 5 to 10 seconds.

Duration of Dhanurasana

Dhanurasana should ideally be done in a set of 5 to 6 times and each time, the asana should be performed for 5 to 10 seconds. Try to improve the time slowly while practicing.

Benefits of Dhanurasana

1. It cures indigestion and chronic constipation.

2. The asana also provides relief from gastro-intestinal diseases, thereby benefiting the abdominal region.

3. It is extremely helpful in energizing digestion and thereby reducing body fat.

4. To remove the sluggishness of liver, this asana is useful.

5. Dhanurasana alleviates congestion of blood in the abdominal viscera and tones them.

6. It also prevents premature ageing of bones.

7. This is also helpful for women suffering from menstrual disorders.

Who should avoid doing Dhanurasana?

1. Pregnant Women

2. Those suffering from high and low blood pressure, should avoid.

3. People suffering from any kind of injuries in the neck, lower back or abdomen.

4. Someone suffering from Hernia.

5. People with headache and migraine.

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