Wednesday, 12 September 2018

Bow Pose or Dhanurasana - Yoga Instructions, Benefits and Precautions


Bow Pose – Dhanurasana:

Dhanurasana or Bow pose is a pose that takes care of your whole body. In which the body resembles the shape of a bow in the final position, thus the asana called as Bow Pose. It stretches your spine, abdominal muscles, back, shoulders, thighs, and groin. It is a versatile, excessive total body-opening back-bend. Remember to involve your core muscles, motivating the spine to bend constantly, instead of depending in the lower back. Regular practice will reduce lower back pain and release tension.

Step-By-Step Instructions for Bow Pose (Dhanurasana):


  • Lie down in prone position with your hands beside your torso, forehead on the floor and palms facing upward. Exhale and bend the knees, Bring up your heels as close as you can to your bumps. Reach back with your hands and hold onto your ankles. Ensure that your knees aren’t wider than the width of your hips. Keep your knees hip width throughout the pose.

  • Inhale and firmly lift your heels away from your bumps and, at the same time raise your head, chest, and thighs away from the floor. This will have the result of pulling your upper torso and head off the ground. Make sure your elbows should not bend.

  • Draw your tailbone down toward the floor, and keep your back muscles soft. The weight of your body is resting on your abdomen and hips. As you continue lifting the heels and thighs higher, squeeze your shoulder blades strongly against your back to open your heart. Pull the tops of the shoulders away from your ears. Look straight ahead with a smile on your face.

  • With the belly squeezed against the floor, breathing will be tough. Breathe more into the back of your torso, and always keep in mind not to stop breathing.

  • If you are a beginner you can use your pants or wrap a strap around the front of your ankles and hold the ends of the strap, keeping your arms fully stretched to practice getting into the position.

  • Hold this pose for about 20 to 30 seconds. Take a deep breath and release the pose as you exhale, and lie silently for a few breaths. You can repeat the pose two or three time and more.

Benefits of Bow Pose (Dhanurasana):

  • Proven to be the best pose to cure delayed periods and PCOS
  • Stimulates the function of reproductive organs
  • Opens and strengthens the heart region
  • Beneficial for people suffering from constipation and other stomach disorder
  • Good for a diabetic patient as it stimulates the pancreas to produce enough insulin hormones
  • Stimulates the organs of the abdomen and provides an expansive stretch for the front body
  • Strengthen and increase endurance of your pelvic muscles
  • Opens the shoulders, chest, neck and hip flexors
  • Mitigate menstrual discomfort and constipation
  • Improves digestion & massages the digestive organs
  • Helps people with kidney disorders
  • Provides relief from headache
  • Good stress and fatigue buster
  • Strengthens the upper back

Precautions for Bow Pose (Dhanurasana):

  • People with high or low blood pressure must not practice the bow pose
  • If u had a neck injury or back pain are also advised not to practice this
  • Pregnant women must not try this asana as well


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