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Dhanurasana (Therapy)

धनुरासन / Bow Pose

October 4, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Better functioning of kidneys, liver, pancreas & intestines
  • Helps in Diabetes
  • Improves reproductive system
  • Helps in menstrual disorders
  • Activates the pituitary, pineal & thyroid glands
Ailments Tackled
  • Cures Diabetes
  • Relieves Backpain
  • Relieves Constipation and Bloating
Steps to perform the Asana: Dhanurasana (Therapy)
  • Begin by lying on your stomach on a yoga mat with your legs extended and your arms resting alongside your body.
  • Bend your knees and bring your heels toward your buttocks. Keep your knees hip-width apart.
  • Reach your hands back and grasp your ankles or feet. If you can’t reach your ankles, you can use a yoga strap looped around your ankles to hold onto.
  • Inhale deeply, and as you exhale, lift your chest and thighs off the mat by pressing your feet into your hands. This action will create a bow shape with your body.
  • Lift your thighs as high as comfortable, aiming to create a gentle curve in your spine. Keep your knees close together and avoid splaying them outward.
  • Draw your shoulder blades toward each other to open your chest. Lift your chest up and forward, lengthening your spine.
  • Keep your neck in a neutral position, neither straining upward nor dropping downward. Your gaze can be slightly forward.
  • Engage your core muscles to support your lower back and stabilize your torso.
  • Maintain steady and controlled breathing throughout the pose. Breathe deeply into your chest and abdomen.
  • Hold the pose for several breaths, maintaining the alignment and engagement of muscles. To release, exhale and gently lower your chest and thighs back to the mat.
  • After releasing the pose, rest in a comfortable position, such as Child’s Pose or lying flat on your stomach, to allow your body to relax.
Key Alignment Points
  • Keep your knees close together and avoid splaying them outward.
  • Keep your neck in a neutral position, neither straining upward nor dropping downward.
  • Engage your core muscles to support your lower back and stabilize your torso.
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 in case of heart problems
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