Bow Pose (Dhanurasana)

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

Contraindications

  • 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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Yoga Pose

Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher. Find a Sri Sri Yoga course at an Art of Living Center near you. Do you need information on courses or share feedback? Write to us at info@srisriyoga.in.