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Dhanurasana

धनुरासन / Bow Pose

September 24, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Dhanur (धनुर) means bow and Asana (आसन) meaning posture or seat.

Benefits
  • Aids better functioning of kidneys, liver, pancreas, and intestines.
  • Helps in controlling diabetes.
  • Improves the reproductive system.
  • Helps relieve menstrual disorders.
  • Activates the pituitary, pineal & thyroid glands.
Steps to perform the Asana: Dhanurasana
  • Lie down on your stomach with your feet apart, in line with your hips.
  • Exhale and bend the knees towards the head.
  • Stretch the arms back and hold your both feet with both hands making a back bend and positioning like a bow.
  • Keep your knees hip-width apart.
  • Exhale completely and pull your both feet slowly – raising the knees above the floor and simultaneously lifting the chest off the floor.
  • Do not rest the ribs or pelvic bones on the floor. Only the abdomen will bear the weight of the body on the floor.
  • Lift the head and pull it as back as possible. Look straight ahead with a smile on your face.
  • After the full stretch upwards has been achieved, join together the thighs, knees and ankles.
  • Keep the pose stable while paying attention to your breath.
  • After 20 seconds to a minute you exhale, gently bring your legs and chest to the ground and relax.
  • Release the pose.
Common Misalignments / (Mistakes)
  • If your knees are too close together, that may lead to discomfort in the back.
Contraindication / Cautions
  • Avoid in case of high or low blood pressure.
  • Avoid if suffering from headaches or migraine.
  • Avoid in case of lower back pain or injury.
  • Avoid if suffering from heart-related diseases.
Additional Details :
  • Another Name of AsanaUrdva Chakrasana
Asana Video :
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