Dhanurasana | Bow Pose | Dhanurasana Steps, 20 Benefits


           Dhanurasana is also known as 'Bow Pose'. Because this pose looks like archer's bow. Dhanurasana is the combination of 2 Sanskrit words, 'Dhanura' + 'Asana'. Where, Dhanura means 'Bow', and Pose means 'Asana'. Dhanurasana is the back bending Yoga pose, which is also called as 'Urdva Chakrasana'.

Yoga Girl doing Dhanurasana - Bow Pose
Dhanurasana - Bow Pose

                                                            Pronunciation - dha-nu-ra-sa-na
                                                            Difficulty level - 5 out of 10.

How to do Bow pose?

Yoga Girl doing Dhanurasana Steps How to do Bow Pose
Dhanurasana Steps

Dhanurasana Steps -

  1. Lie down on your stomach on Yoga Mat with feet hip-width apart and place your arms at the side of your body. Take couple of deep breath and calm your mind.
  2. While breath - in, bend your knees and hold your ankles with your hands.
  3. While breath - out, lift off your chest and pull the legs up.
  4. Stay in this pose or Hold this pose for few seconds, with normal breathing.
    10 seconds are enough for beginner. 10 seconds to 1 minute is enough for everyone.
    Your breathing must be gentle and at normal depth, while doing this Yoga pose.
  5. Then slowly bring your chest and legs back to ground or yoga mat.
    Now release the hold on ankles and bring hands back to the side of your body and relax for few seconds.
Note -
  • Make sure only your Navel part of the body touches to the floor or yoga mat.
  • Do not try to hold this yoga pose beyond your capacity.
  • Do not hold your breath. Keep breathing while doing this pose.
  • Let your body move or seesaw at step 3 because of breathing. Good massage for Gastric organs.
  • For Yoga and Meditation wear something comfortable clothes. Too tight cloths will distract you.
  • Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too.
         So you must do Yoga on Yoga Mat. 

Dhanurasana Benefits -

  1. Dhanurasana yoga pose strengthen legs, buttocks, spine, back muscles, shoulders and neck etc.
  2. This Yoga pose stretches and strengthen abdomen, lungs and thyroid.
  3. This Yoga pose stimulate thyroid and pituitary glands.
  4. Dhanurasana helps to reduce excess fat around the belly, waist and hips.
  5. This yoga pose helps to stimulate reproductive organs.
  6. This yoga pose helps people with renal (kidney) disorders.
  7. This Yoga pose helps to remove fatigue and laziness.
  8. Dhanurasana improves blood circulation in body.This Yoga pose is effective in weight loss.
  9. This Yoga pose improves digestion and appetite.
  10. This Yoga pose helps to cure dyspepsia, rheumatism and gastrointestinal problems.
  11. This Yoga pose tones the legs and arms muscles.
  12. Dhanurasana improve the function of liver, pancreas, small intestine and big intestine.
  13. This Yoga pose cures constipation.
  14. This Yoga pose gives great flexibility to the back.
  15. This Yoga pose cures menstruation disorder.
  16. Dhanurasana improve function of kidney and liver.
  17. This Yoga pose improves overall body posture.
  18. This Yoga pose cures respiratory disorder like asthama.
  19. This Yoga pose is beneficial in diabetes.
  20. Dhanurasana helpful in stimulating reproductive organs.

Precaution of Dhanurasana -

  • Those who have back pain or neck pain should avoid doing Dhanurasana or Bow pose.
  • Those who have high blood pressure, hernia, peptic ulcer and any cardiac problems should avoid doing this Yoga pose.
  • Avoid this Yoga pose, if you are feeling like qualm or reel.
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