Want to Bow Down to This Challenging Pose?

Apr 12, 2019

Dhanurasana is a combination of two words “Dhanu” means “Bow” and “Asana” means “Pose”. When you perform this asana, your body resembles like a stretched bow and your hands like a string. Thus this asana is known as Dhanurasana or Bow Pose.

It is the eighth pose in the 12 basic postures of yoga asanas, and it is also the last of the three back-bending poses in the standard Hatha Yoga. As you use your hands and arms to pull your trunk and legs together to form a curve, it tones your back muscles and maintains the elasticity of the spine, improves posture and increases vitality.  It helps to reduce the belly fat and strengthens the thighs, chest, groins, abdominal organs and spinal cord.

Dhanurasana is a fantastic stretch for the spine, abdominal and biceps. It is a whole body opening exercise which stimulates the Manipura Chakra (solar plexus). It is also known as life source chakra which is situated just above the navel. Stimulating this chakra increases the digestive fire and activates the flow of life energy. Manipura Chakra represents the core self and is tied to the senses of the practitioner’s identity. It also improves the ability to be confident and in control.


How to do it?

  • Lie on your stomach with your feet apart and your arms by the side of your body.
  • Fold your knees and hold your ankles.
  • Now take a deep breath in and lift your chest and thighs off the ground.
  • Look straight and hold the pose as you concentrate on breathing. Your body should look like a bow.
  • As you get comfortable with the pose, breathe long and deep.
  • Hold for 15 to 20 seconds, exhale and release the pose.
  • Repeat the pose 2-3 times more.


Benefits of Dhanurasana:

  • This asana is effective in weight loss.
  • It improves your digestion and appetite.
  • Helps to cure obesity and gastrointestinal problems.
  • Helps in stimulating reproductive organs.
  • It improves the function of the pancreas and it is beneficial in diabetes.
  • It cures respiratory disorder like asthma.
  • Improves all the function of the liver, pancreas, small intestine and large intestine.
  • It improves the posture and balances the body.


Precautions for Dhanurasana:

  • Do not practice bow pose if you have high blood pressure or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or recent abdominal injury.
  • This pose should be avoided during pregnancy
  • People suffering from heart problem should avoid this asana.
  • Ladies should avoid practising this pose during menstruation.
  • It is recommended not to do this asana immediately before going to bed at night as this asana stimulates the adrenal glands and sympathetic nervous centre in the navel which may lead to sleep problems.

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