Dhanurasana (Bow Pose)
Table of Contents
What is a Dhanurasana (Bow Pose)?
Dhanurasana, commonly known as Bow Pose, is a dynamic backbend posture in yoga that derives its name from the Sanskrit words “Dhanur” (bow) and “Asana” (pose), symbolizing the shape the body takes while performing the pose.
This asana is highly beneficial for enhancing spinal flexibility, strengthening the back muscles, and stimulating the digestive organs. Practiced regularly, Dhanurasana improves posture, energizes the body, and relieves stress, making it an excellent addition to a balanced yoga routine.
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.
Dhanurasana (Bow Pose) – Video
Benefits of Dhanurasana (Bow Pose):
Benefits of Bow Pose (Dhanurāsana) are:
- 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.
Anatomical :
Backward extension of the spine is achieved with the back muscles, not by leverage with the arms.
Strengthens:
Human back
Stretches:
Thorax, Abdomen, Inguinal region, Thigh, Ankle, Throat, Psoas major muscle, Front of the body.
Pose type:
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 low 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.
Migraine.
Insomnia.
