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
- 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.
- Slowly, fold your knees up and hold your ankles with your hands.
- 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.
- Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.
- 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 3 to 5 sets.
Benefits of Dhanurasana (Bow Pose)
- 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.
- It helps to strengthen the back as well as the abdominal muscles.
- This asana helps to stimulate the reproductive organs.
- Practising this asana helps to widen and open up the neck, chest, and shoulders.
- The legs and arm muscles are toned.
- It adds flexibility to the back.
- Good stress and fatigue buster.
- Menstrual discomfort is relieved with regular practice.
- 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.