This yoga posture has been named after the shape it takes – that of a bow. Dhanurasana (Bow Pose) is part of the Padma Sadhana sequence. This yoga posture is pronounced as DHUN-ur-AAHS-uh-nuh.
Dhanu = Bow; Asana = Posture or Pose
How to do Bow Pose (Dhanurasana)
- Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
- Fold your knees and hold your ankles.
- Breathing in, lift your chest off the ground and pull your legs up and back.
- Look straight ahead with a smile on your face. Curve your lips to match the curve of your body!
- Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.
- Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.
- After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
Benefits of Bow Pose (Dhanurasana)
- Strengthens the back and abdominal muscles
- Stimulates the reproductive organs
- Opens up the chest, neck and shoulders
- Tones the leg and arm muscles
- Adds greater flexibility to the back
- Good stress and fatigue buster
- Relieves menstrual discomfort and constipation
- Helps people with renal (kidney) disorders
Do not practice Bow Pose (Dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.
Ladies should avoid practicing this yoga pose during pregnancy.
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