Bow pose (Dhanurasana) Benefits Yoga

Bow Pose also called as ‘Dhanurasana’  in Sanskrit is one of the asanas in prone position. In this asana our body resembles a bow thus the name bow posture. The Sanskrit word ‘Dhanassu’ means bow.

Bow pose (Dhanurasana) Yoga

Steps how to do bow pose (Dhanurasana) Yoga

• Start the asana in prone position.
• In this asana the whole body is streched as bow.
• Keep both the legs at a distance of 1-2 feet .
• Deep exhale and while inhaling bend the knees and hold them with hands at ankle.
• Stretch your body so that you form the arch and body resembles like a bow ready to shoot.
• In order stretch the body pull the legs up bend the neck backwards.
• Now try to raise your thighs to reach the complete bow pose.
• As a beginner do not over do or repeat the asana more than once. On Practice each asana can be repeated 2-3 times but never more than that.
• In starting try to hold the asana for 10 secs maximum and repeat the asana. Later on practice reduce the number of repetitions and increase the hold tim to 40-60 secs.
• Deep inhale while exhaling release the pose by taking the hands back to the position and legs on to the ground into prone position

Benefits of Bow pose (Dhanurasana) Yoga

• This asana helps reduce the fat in the tummy.
• It gives the benefits of both Cobra Pose (Bhujangasana) and Locust Pose (Salabasana) as it is the combination of both the asanas.
• Some organs function actively due to this asana they are  liver, pancreas, enzyme producing organs, small intestine and big intestine.
• The arms and legs are also stretched well. The blood flow and circulation also increases in arms and legs.

Precautions  for Bow pose (Dhanurasana) Yoga

• Don’t try to hold the asana forcefully for long time. Initially you can’t hold the asana for more than 5-10 secs.
• While in the position don’t bend your neck forward or to either sides which may lead to pain at the neck.
•  The people with problems like  Tuberculosis in intestine, Back problems,ulcer in stomach, Abdomen problems, Harnia should take doctors advice before practicing this asana.