Dhanurasana(Bow Pose)

Dhanur – Bow, Asana – Pose; Pronounced As dah-noo-rah-sah-nah

Dhanurasana has been named after the shape the body takes while performing it – that of a bow. 

As you lie on your stomach and use your hands to hold the feet while you stretch out. When you perform the asana, your body actually resembles a stretched bow, your hands being the strings.

Dhanurasana – The procedure

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. 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.
6. Repeat for 3 to 5 sets.

Benefits of Dhanurasana (Bow Pose)

1. Improves the functioning of the pancreas and intestines. This helps in controlling blood sugar levels. Organs like the liver, pancreas and enzyme-producing organs will function actively by practising this asana.
2. It helps to strengthen the back as well as the abdominal muscles.
3. This asana helps to stimulate the reproductive organs.
4. Practising this asana helps to widen and open up the neck, chest, and shoulders.
5. The legs and arm muscles are toned.
6. It adds flexibility to the back.
7. Good stress and fatigue buster.
8. Menstrual discomfort is relieved with regular practice.
9. This asana also helps people with renal disorders.

Contraindications of Dhanurasana (Bow Pose)

• This asana should not be practised if you suffer from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had abdominal surgery recently.
• Women should avoid this asana during pregnancy.