Himalayan Yoga Academy

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Dhanurasana (Bow Pose)

10 Mar 2020 HYN Himalayan Yoga Academy

How to Do Dhanurasana

Dhanurasana ( Bow Pose )

Dhanurasana is a backbend during which the entire spine contracts. As the name suggests, ‘dhanu’ meaning ‘bow’ in Hindi, this asana makes your body form the shape of a bow as you lie on your stomach and use your hands to hold the feet while you stretch out. This is a very effective yoga pose to strengthen the back This bow pose offers a body an amazing stretch, mystical strength, and gentle massage.

How to Do Dhanurasana

1.Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body.

2.Then Slowly, fold your knees up and hold your ankles with your hands.

3. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.
4. Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.

5. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side. Repeat for a few sets.

Benefits of Dhanurasana

1. Flexible Hip Joints:  Normally, Our hips suffer a lot due to constant sitting, buildup emotions, etc. Bow pose is an excellent choice to stretch and open the hips.This yoga asana also decreases tightness in the hips and glutes and rewards a highly flexible posterior.

2. Produces Happy Hormones: A regular practice of this posture is effective in lowering the production of stress hormone ‘cortisol’ and increasing the development of happy chemicals like endorphin and dopamine. The release of good mental hormones stimulates the nervous system and helps a person experience relaxation and peace.

3. Decreases Abdominal Fat: If you want a belly free body and manifest a toned body then make it a habit to practice dhanurasana. Bow posture stretches the abdominal organs and oblique muscles thus reducing fat-buildup around the stomach and granting a well-trained look.

4. Cure For Fatigue: Dhanurasana is an amazing yoga pose that yoga practitioners can include in their health regimen for instant energy. The bow pose enhances the respiration process, circulation of oxygen to the vital organs, and activates the solar plexus that restores the function of nervous system and improves the overall vitality.

5. Better Digestion: This bow pose is a key to maintaining a strong digestive fire. The asana gently massages internal digestive organs which further aids in a better absorption of the nutrients and digestion.

6. Enhances Heart Health: The practice of dhanurasana with right technique pushes the diaphragm toward the heart and this process enhances the functioning of the heart. The pose also lowers hypertension thus reducing the risk of cardiovascular attacks, strokes, etc.

7. Treats Back Pain: Many of us face a backache, neck pain, shoulder stiffness, and so much more owing to the inactive lifestyle, negligence, and constant hunching. The bow posture stretches the upper body, opens the chest, and strengthens the upper back that providing relief from an excruciating backache and neck pain.

8. Activates Manipura Chakra: This bow pose harmonizes the Manipura energy center located in the navel region of the human body. The chakra is a powerhouse of confidence, self-esteem, and the seat of the pancreas and digestive system. By activating chakra, it helps you become confident and healthy in life.

9. Promotes Height Growth: This bow pose stretches the spine and creates space between the vertebrates. The optimal regulation of the spinal fluid helps promote height in the individuals.


  1. The posture is however not advisable for women during pregnancy
  2. People with high or low blood pressure.
  3. Those with neck injury, lower back concerns, hernia, migraine headaches and
  4. People with abdominal surgeries are not advised to practise this pose.

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