Bow Pose (Sanskrit: Dhanurasana / धनुरासन )
One of the key yoga poses that come under the category of ‘back bending asanas’, Dhanurasana (Dhanurāsana) works to open up your chest while stretching your arms, legs, spine, and shoulders, all at the same time. This pose is named after an archer’s bow as the word ‘dhanu’ means bow in Sanskrit.
Instructions for Doing the Bow Pose
- Lie down on your stomach on the floor. Keep your face downwards.
- With an exhalation, bend your knees and hold your ankles by stretching back your arms. With your right hand hold your right ankle and with the left hand, the left ankle. Take a couple of breaths here.
- Now again with an exhalation, pull your legs up, raising your knees off the floor. And at the same time, lift your chest off the floor as well. Your arms and hands should act like a bow-string while your body acts like the bent bow.
- Lift your head as far back as it’s possible for you. Make sure neither your ribs nor your pelvic bones are resting on the floor. All your body weight should be on your abdomen alone.
- Ideally, your legs should be joined at the knees, thighs, and ankles. But attempt that only once you are able to lift your legs high enough. Till that happens, raise your legs without joining them.
- If your breathing becomes rapid during the hold, it’s okay. Stay in the asana for about 20 to 60 seconds and then with an exhalation, release your ankles and bring your legs and chest down. Relax.
Benefits of Doing the Dhanurasana
- This pose helps you regain spinal strength and elasticity. Thus, it helps relieve back pain and rigidness.
- It stimulates the vital organs, especially the digestive system. It is particularly beneficial for those who tend to remain constipated.
- While practicing this pose your chest gets a very good stretch, strengthening your lungs. Thus, Dhanurasana is recommended to people suffering from asthma and other respiratory diseases.
- This asana also strengthens your shoulders, thighs, knees, and ankles. It tones your abdominal area, helping you reduce weight from your waistline.
- It’s recommended to women with menstrual issues as well.
Precautions
- Avoid this asana if you have headache, migraine, insomnia, high or low BP, or any other heart-related issues.
- Also, if you are suffering from stomach ulcers or have recently recovered from diarrhea, do not practice this asana.
- If you have a neck injury do not lift your head too high.