Dhanurasana | Bow Pose | How to do Bow Yoga Pose

August 27, 2023

BOW POSE | DHANURASANA

Dhanurasana (Bow Pose) is a deep back-bending pose of hatha yoga that makes your body take the shape of a bow. Also known as the Bow Pose, it gets its name from Sanskrit words 'dhanur' meaning bow and 'asana' meaning posture. Like any other backbend, Bow Pose energizes and revives the adrenal glands that sit above each kidney. This powerful yoga stance works simultaneously on all muscle groups of your back, chest, and abdomen.

BOW POSE - DHANURASANA

STEP BY STEP

lie on your belly, with your hands by your side, palms facing up

bend your knees and take hold of your ankles with your hands

press your pubic bone down, draw your lower belly in and up

on an inhalation, press your ankles in your hands, lifting your chest and thighs

slide your shoulder blades down and towards each other to open your chest

stay for a few breaths, breathing into your chest and ribs

on an exhalation, release your ankles, and gently lie down on your belly for a few breaths

BEGINNERS' TIPS

place a folded blanket under your pelvis to avoid your hip bones pressing into the floor

try using a strap around your ankles if you have trouble lifting from the ground

try the pose in stages by only lifting your chest up, leaving your thighs and knees on the floor

make sure you have warmed up your spine before trying this pose - use lower backbends such as cobra and locust first

BENEFITS

Regular practice steadily and comfortably within a balanced yoga asana program

Like all backbends, bow pose is energizing and stimulates the adrenal glands, which can help you fight fatigue. It also increases blood flow to your digestive system. it may help to build confidence and empowerment. Bow pose also improves posture and conteracts the effects of sitting for extended periods of time, such as slouching and kyphosis (abnormal curvature of the spine). It may help relieve back pain. It stretches your abdomen, chest, shoulders, front of your hips (hip flexors), and the front of your thighs (quadriceps). Bow pose strengthens your back muscles, the back of your thighs, and buttocks (glutes).

BE MINDFUL

don't let your knees spread wider than hip-width apart

drop your chin towards your chest if you feel tension in the neck

avoid in case of high/low blood pressure, headaches and back injuries

avoid this pose if you are pregnant

DURATIONS OF HOLD

Beginners : 10 - 20 seconds

Intermediate : 20 - 40 seconds

Advanced: 40 seconds - 1 minute

VARIATIONS

to deepen this pose, keep your knees and feet closer together, or take hold of the inside of the ankles for an extra stretch on the shoulders and upper back

use your back and abdominal muscles to rock forwards and backwards in this pose. you may need to place a folded blanket under your hips for extra padding

practice one-sided versions of bow pose by extending the right leg back, resting on your right forearm while taking the left ankle with the left hand

you can also practice bow pose lying on your side

WHY SHOULD YOU DO DHANURASANA ?

The bow pose has great benefits for your mind and body. Here are some reasons why you should include it in your yoga practice and gain Dhanurasana Yoga benefits

dhanurasana yoga pose stimulates your digestive organs. this prevents gastrointestinal disorders such as flatulence, bloat, constipation, etc.,

it improves the flexibility of your spine. this prevents conditions such as herniated disc, slip disc and the likes

dhanurasana yoga pose is an excellent yoga pose for people who lead sedentary lives and experience frequent back problems. it activates and strengthens your lower back muscles and prevents pain, stiffness and tension

it is amongst the best yoga stretching exercises that activate your abdominal muscles. this helps in stimulating the reproductive problems and in preventing their disorders