Dhanurasana or Bow Pose : How to Do It, Benefits, Step By Step Instructions & Precaution

What is Dhanurasana or Bow Pose?

The word dhanush means bow and therefore the pose is named Dhanurasana where body resembles bow in shape, where front body is stretched and posture gives heart opening and lungs expanding sensation.

Dhanurasana or Bow Pose Step by step instructions

• Start from lying down position on belly calls prone position of the body.
• Bend the knees take the hands backwards and grab the ankles from outside or inside whichever feels comfortable and strong.
• While inhaling raise your chest and head off the floor while you are pressing your ankles against hands as if you are straightening the knees but resisting from the hands.
• Try keeping feet and knees together and hold the position for as long as you can.

Dhanurasana or Bow Pose Safety and precaution

• If you have lower back pain, like slip disc perhaps avoid it or modify it to avoid pain.
• Some people may feel knee hurting on outer part of it, in this case knees and feet can be separated and pulled out.
• Be careful when taking weight on shoulder better grab ankles from outside so shoulders could feel much safer and stable.
• This should be avoided during pregnancy.
• Do not try to bend backward rather focus on chest expansion and ankles pressing on hands.
• People with hyper or hypotension should avoid or do this posture very gently.
• Neck shouldn’t be forced to push back rather held in neutral position if it is hurt.

Dhanurasana or Bow Pose Benefits

• Dhanurasana is one of the best poses to get rid of belly and thighs fat.
• It helps stretch quadriceps, psaos(muscles of front thigh and hip)and abdominal muscles.
• Strengthening of back is one of the advantages of doing this pose.
• Improves organ function by stimulating abdominal organ.