First the practitioner should lie prone and grasp the feet to lift the leg and chest to form a bow. Remain in this position for some time and then return to the previous position.
Benefits of Bow Pose (Dhanurāsana)
Strengthens the back and abdominal muscles.
Opens up the chest, neck and shoulders.
Tones the leg and arm muscles.
Adds greater flexibility to the back.
Good stress and fatigue buster.
Relieves menstrual discomfort and constipation.
Helps people with renal (kidney) disorders.
It provides relief from headache.
Backward extension of the spine is achieved with the back muscles, not by leverage with the arms.
Thorax, Abdomen, Inguinal region, Thigh, Ankle, Throat, Psoas major muscle, Front of the body.
Backbend, Chest opener.
Contraindications and Cautions :-
As there are benefits in any yoga practice , there are certain contraindications too. Dhanurasana too has certain don’ts or contraindications , a few are mentioned below :-
As the pose has a strong impact on the abdominal area , women who are pregnant should avoid this.
Patients suffering from pressure, either Low or High should avoid this pose as it brings a lot of pressure to the abdominal area, thus making breathing a little difficult which can stop the flow of blood to the brain.
Any kind of neck injury including someone suffering from spondylitis.
Someone with severe back pain or back injury .
Too much pressure is on the abdominal area as the entire body is balancing, so people suffering from ulcers in stomach or someone with Hernia should avoid this pose.