Dhanurasana (Bow Pose): Introduction, Steps, Benefits, Precautions, Expert Tips & Alterations

What You Should Know Before You Do Dhanurasana Asana?

Make sure to keep that your stomach and bowels are empty before you practice Dhanurasana asana. Take your meals 4-6 hrs before the yoga so that your food gets digested, and there will be enough energy for you to expand during the practice.

This yoga is best to practice first thing in the morning. If you are able to work out in the morning, one can practice it in the evening.

• Yogasana Level – Basic
• Yogasana Style – Hatha yoga
• Yogasana Repetitions – 10 to 15 sec
• Yogasana Strengthens – Back
• Yogasana Stretches – Abdomen, Thorax, Thighs, Ankles, Groin, Psoas major muscle, Throat, Front of the body

Effect of Dhanurasana Asana on tri dosha

• It helps in expanding the chest and lungs, it balances Prana and Vyana Vayus, hence provides strength to the respiratory apparatus, cures asthma and which further helps in oxygenation of the body

How to Do Dhanurasana Yoga Posture/Asana?

1. Lie flat on your stomach, keeping your feet hip-width distant and your arms beside your body.
2. Gently fold your knees and then hold your ankles.
3. While inhaling, lift your chest and legs get off the ground. Pull your legs back.
4. Look straight and keep your face stress-free. A smile should help.
5. After holding the pose and concentrate on breathing. Your body should be as tense as a bow.
6. After getting comfortable in the pose, one can take deep and long breathe.
7. Exhale and release this posture after 15-20 seconds.

Benefits Of Dhanurasana Yoga Posture/Asana?

• It provides strength to the back and the abdominal muscles.
• It stimulates the reproductive organs.
• It helps to extend and open up the neck, chest, and shoulders.
• It helped in toning the legs and arm muscles.
• It increases the back flexibility.
• This is a good stress buster.
• Menstrual discomfort is relieved with regular practice.
• This asana also helps people with renal disorders.

Contraindications and Precautions Of Dhanurasana Posture/Asana?

• This asana should not be practiced by the patient with hernia, high or low blood pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently.
• During pregnancy women should avoid this pose.

Science Behind Posture/Asana?

• Both ancient yoga and modern science affirm that the spinal cord is not only the subtlest but also the most important part of the body. The spinal column is the key to developing the spine. It mainly centres on the spinal column, and when done with full purpose, it provides strength and flexes the back. Relax, yet stay aware of the stretch in your body. But do not strain. Listen to your body.

Beginners Tips For Dhanurasana Posture/Asana?

• When you begin as a beginner, it may be difficult to lift your thighs above the floor. You can wind up a blanket and place it underneath your thighs to give them support to pull up.

Advanced Pose Alterations

• To master the pose, you could first When you start off, try the Parsva Dhanurasana. For this, one can you assume the pose, first exhale and immerse a shoulder on one side to the floor. Then, pull the foot and roll one foot over other. You can move your ankles with your arms in the same position as the Dhanurasana. Bear the posture for 20 to 30 seconds. Repeat the asana on the other side. This asana helps to stretch abdominal organs.

Related Yoga Poses/Asanas

• Matsyasana
• Setu bandhasana

Reference:-

• https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.stylecraze.com/articles/dhanurasana-bow-pose-how-to-do-and-what-are-its-benefits/%23:~:text%3DDhanurasana%2520or%2520the%2520Bow%2520Pose,as%2520strength%2520to%2520the%2520back.&ved=2ahUKEwjCmZX0muXwAhWE63MBHcOtByMQFjABegQIBBAF&usg=AOvVaw0y-potMFck2UkGxBslOha8&cshid=1621959035538