Bow Pose - Dhanurasana
Contents
Bow Pose or Dhanurasana in Sanskrit (‘Dhanu’ means ‘bow’, whereas ‘asana’ means ‘pose’ or ‘posture’) is a backbending yoga posture that resembles a bow when practiced.
This powerful pose works on all the parts of your back simultaneously. The balancing of the entire body on the lower abdomen makes the body look like a powerful and strong bow. This beautiful pose brings all the stretch that is needed to the entire back and works wonders on the abdominal muscles.
Bow Pose is considered a base pose as bow pose variations can be derived from this pose. Bow Pose helps boost energy in the body and hence can be included in flow yoga sequences.
Pose Detail
- Body Position: Backbend Yoga Poses, Prone Yoga Poses
- By Type: Chest Opening Yoga Poses, Flexibility Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
- Difficulty: Intermediate
- By Benefit: Yoga Poses For Neck Pain
Step-by-Step Instructions
Benefits and Contraindications
Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
Strengthens the back muscle
Improves posture
Stimulates the organs of the abdomen and neck
High or low blood pressure
Migraine
Insomnia
Serious lower-back or neck injury
Photo poses in different angles
Modifications and Props
Taking into consideration that Bow Pose is an intermediate-level yoga pose beginners might need some time before mastering it. Nevertheless, the pose can be always modified with its easier variation or modified with the help of props. Here are some examples of using props while performing Bow Pose.
- Strap: Try using a strap around if you have limited shoulder flexibility or trouble reaching your ankles.
- Blanket: place a folded blanket under your pelvis to avoid your hip bones pressing into the floor
- Block: If you have trouble keeping your legs and arms lifted, you can place a yoga block between your feet and hold onto the sides of the block instead of your ankles. This can help to distribute the weight evenly and provide additional stability.
Useful Tips For Beginners
- Try the pose in stages by only lifting your chest up, leaving your thighs and knees on the floor
- Make sure you have warmed up your spine before trying this pose – use lower backbends such as Cobra< and Locust first.
Frequently Asked Questions
Dhanurasana can be held for 15-30 seconds in the beginning and gradually increased to a minute. It is important to listen to your body and not overexert yourself.
It is important to keep the breath smooth and steady while practicing Dhanurasana. Also, avoid jerky movements and make sure to keep the shoulders relaxed and away from the ears. It is advisable to practice Dhanurasana under the guidance of a certified yoga instructor.
Dhanurasana can aid in weight loss by stimulating the digestive system and improving metabolism. It also strengthens the muscles in the abdomen and lower back, which can help in toning the body.
Dhanurasana can be helpful in relieving back pain by strengthening the muscles of the back and improving posture. However, if you have chronic back pain, it is important to consult a doctor before practicing Dhanurasana.
Variations
- Both Hands One Legged Big Toe Bow Pose
- One Legged Bow Pose Preparation With Strap
- Big Toe Bow Pose B
- Supported Bow Pose Chair Pose Partner
- Half Bow Pose
- One Legged Bow Pose
- Bow Pose with bolster under knees and elbows on floor
- Bow Pose with a strap
