Dhanurasana – Steps and Top Benefits

Dhanurasana, also known as “the bow pose” involves back bending and is one of the important asanas taught during Hatha Yoga. This pose, if practiced regularly not only improves your spine but also provides a major stretch to your thighs, hip muscles, biceps, and groin areas. It is a back-bending pose that has numerous benefits to offer. It’s just that you need to start performing with utmost care and perfection.

This pose requires the flexibility of the spine. So, those with stiff back must always perform this yoga pose with utmost care. The art of yoga, if performed regularly rewards you with a well-stretched body and good posture that keeps your spine healthy. Prior to performing this yoga pose, there are certain pre-requisites that you need to follow.

  • Always ensure that you practice this yoga asana 4-5 hours prior to having a meal.
  • It’s always better to practice this yoga asana early in the morning, but if you failed to do so, it’s better to perform this yoga pose in the evening.
  • Ensure that you warm up before you do Dhanurasana.
  • Make sure that you perform this yoga asana daily if you want to reap the benefits that this asana has to offer.

How to Perform Dhanurasana with Great Ease?

Dhanurasana is one of the perfect yoga poses to practice regularly. If you want to perform this yoga pose, you need to follow the steps mentioned below:

Step 1: Lie down on your stomach with your hands alongside.

Step 2: Take a deep breath and bend your knees and try to bring your feet closer to your buttocks.

Step 3: Take your hands backward and clasp your ankles.

Step 4: Breathe in! Lift your chest up and stretch your back.

Step 5: Look straight and don’t forget to smile.

Step 6: Stay in this pose for 30 seconds. Try to do as much as you can but don’t forget to go beyond the limits.

Step 7: Exhale and gently bring your legs and chest back to the ground. Release and Relax.

Are you a beginner who wants to start with yoga practice online? Well, if yes, then here are some tips that you need to catch onto.

  • Don’t forget to pay attention to your breath. Inhale i.e. Breathe in and exhale i.e. Breathe out slowly while coming in and out of the yoga pose respectively.
  • Bend as far back as possible; however, don’t cross your body limit.
  • Try not to hold your ankles if you are uncomfortable.
  • You can use a strap or a stretchable band to keep a hold on your ankles.
  • Try to focus on your breath and don’t lose control.

What are the Benefits of practicing “Dhanurasana?”

The following are the benefits of Dhanurasana i.e. The Bow Pose. Have a Look!

  1. It tones up your abdominal muscles and internal organs.
  2. It aids in digestion and keeps the problem of constipation at bay.
  3. It improves the functioning of your kidneys, Liver, and Pancreas.
  4. It aids in weight management and provides you with a smooth weight journey.
  5. It rewards you with a healthy spine.
  6. It is the best asana for menstrual disorders.
  7. It also helps to cure the problem of Diabetes.
  8. It improves the functioning of your lungs.
  9. It helps you fight Anemia and other respiratory problems.
  10. It improves the overall blood circulation throughout your body.

 You should avoid performing this pose if you:

  • Have High or Low blood pressure.
  • Have Hernia.
  • Have a serious neck and back injury.
  • Have Headache or Migraine.
  • Have serious abdominal pain.

Dhanurasana is one of the best Yoga asanas that becomes easier with time and continuous practice. However, it’s always advisable to perform these yoga asanas under the guidance of a trained yoga teacher. You can also explore the yoga teacher training programs that we offer if you want to become a yoga professional. The courses we offer are affiliated with Yoga Alliance USA. Interested candidates can fill the form and get in touch.