Dhanurasana, widely known as Bow Pose, is a back flexion posture. The Sanskrit name Dhanurasana is derived from two words. The first “Dhanu” means “Bow” and the second “Asana” means “Posture”. The final position of this asana resembles the shape of an arc and therefore the name. It is an excellent pose for the proper functioning of all organs of the body. At the same time, there are several other benefits of Dhanurasana. Let’s start by knowing the steps to practice Dhanurasana.
The steps to practice Dhanurasana (Bow Pose)
It is very important to know the proper alignment of the body in an asana. Correct alignment prevents any type of injury and helps you get the most out of your posture. Here are the steps to follow to practice Dhanurasana correctly:
- Lie on your stomach with your feet and legs together. Arms resting next to the body.
- Rest the chin on the floor. Hold ankles with your hands. This is the starting position for this pose.
- Take a deep breath. Tighten the leg muscles. Start slowly lifting your legs with your head, chin, chest and thighs simultaneously.
- The stomach fully supports the weight of the whole body. Keep your elbows straight throughout the practice.
- The legs remain contracted in the final position while the muscles of the back and arms are relaxed.
- Keep this position as long as you feel comfortable. When muscles begin to feel tired, relax your leg muscles. Bring slowly the head, chin, chest, objects and legs to the floor.
- Get out of the starting position. Relax the whole body and take deep breaths.
Practice 3 times. Practice Dhanurasana (Bow Pose) after Shalabhasana (grasshopper placement) or Bhujangasana (Cobra pose) for maximum benefit.
Precautions for Dhanurasana (Bow Pose)
The precautions to keep in mind when practicing Dhanurasana are:
- Do not stretch the body by lifting your legs or upper body.
- Do not keep the end position too long, train to your potential.
- People suffering from this disease should avoid practicing this asana: high blood pressure, fragile heart, abdominal ulcer, hernia, migraine, neck injury, pregnancy, frequent headaches or intestinal diseases.
Advantages of Dhanurasana (Bow Pose)
You can experience the health benefits of Dhanurasana gradually through regular practice. Let’s see them.
- Tones and massages of body organs leading to their proper functioning.
- Dhanurasana is beneficial for the liver, kidneys, pancreas, adrenals and abdominal organs.
- Improves the functioning of the excretory process and the reproductive system.
- Relieves menstrual cramps.
- Strengthens the muscles of the back, thighs and legs.
- Stretches the spine, muscles and ligaments.
- Improves breathing and circulation.
- Corrects the upper back, improving body posture.
- Beneficial for those who suffer from diabetes and muscle stiffness.
- Gradually cure disorders related to the stomach.
- Helps get rid of indigestion, constipation. dullness of the liver.
Stay healthy, stay strong and get the best out of life.