Dhanurasana (Bow Pose) meaning, steps, precautions and benefits

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Dhanurasana widely known as Bow Pose is a backward bending pose. The Sanskrit name Dhanurasana is derived from two words. The first ‘Dhanu’ means ‘Bow’ and second ‘Asana’ means ‘Posture’. The final position of this asana resembles the shape of a bow and hence the name. It is an excellent pose for the well functioning of all the organs of the body. Along with it there are several other benefits of Dhanurasana. Let’s begin by knowing the steps to practice Dhanurasana. 

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Steps to practice Dhanurasana (Bow Pose)

It is very important to know the right alignment of the body in an asana. Right alignment prevents any kind of injury and helps you attain the maximum benefits of the pose. Here are the steps to practice Dhanurasana correctly: 

  1. Lie on the stomach keeping the feet and legs together. Arms resting by the side of the body. 
  2. Rest the chin on the floor. Hold the ankles with the hands. It is the starting position for this pose. 
  3. Take a deep breath. Tighten the muscles of the legs. Slowly begin to raise the legs along with the head, chin, chest and thighs simultaneously.
  4. The stomach bears the weight of the whole body entirely. Keep the elbows straight throughout the practice.
  5. Legs remain contracted in the final position whereas the muscles of back and arms feeling relaxed.
  6. Retain this position as long as it feels comfortable. When muscles begin to feel tired relax the legs muscles. Slowly bring the head, chin, chest, things and legs back on the floor.
  7. Come out of the starting position. Relax the whole body and take deep breaths.

Practice 3 times. Practice Dhanurasana(Bow Pose) after Shalabhasana (locust pose) or Bhujangasana (Cobra pose) to get the maximum benefits out of it.

Precautions for Dhanurasana (Bow Pose)

Precautions to keep in mind while practicing Dhanurasana are as:

  • Don’t strain the body while raising the legs or the upper part of the body.
  • Don’t retain the final position for too long, practice according to your own potential.
  • People suffering from any of this condition should avoid practicing this asana: High blood pressure, fragile heart, abdominal ulcer, hernia, migraine, neck injury, pregnancy, frequent headaches or bowel disease.

Benefits of Dhanurasana (Bow Pose)

You can experience health benefits of Dhanurasana gradually with regular practice. Let’s take a look at them.

  1. Tones and massages the organs of the body therefore leading to their well functioning.
  2. Liver, kidneys, pancreas, adrenal glands and abdominal organs benefits from Dhanurasana.
  3. Improves the functioning of excretory process and reproductive system.
  4. Eases menstrual cramps. 
  5. Strengthens the muscles of back, thighs and legs.
  6. Stretches spine, muscles and ligaments.
  7. Improves respiration and circulation of blood.
  8. Corrects hunched upper back hence improves body posture.
  9. Beneficial for those who suffer from diabetes and stiffness of muscles.
  10. Gradually cures the disorders related to stomach.
  11. Help to get rid of indigestion, constipation.  dullness of liver.

Stay healthy stay strong and get the best out of life.

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