Bow Pose (Dhanurasana)
Sanskrit
English
Yoga Pose Type
Health Benefits
Improves: Respiration, asthma, menstrual pain, blood circulation
Revitalizes: Liver, reproductive system, spleen, kidneys
Stretches: Quadriceps, hip flexors, gluteus maximus, shoulders
Strengthens: Hamstrings, calves, back, spine
Psychological Benefits
What I Like About This Pose
I love to do the Bow Pose when I want to feel alive and ignite a surge of energy within me. This pose is really good for recharging my spirit. It also fixes bad posture because it tones the back extensors.
Dhanurasana Step-By-Step
Breathing
Exhale: When lifting up.
Inhale: When lifting down.
Tip’s For Beginners
In the beginning, it is quite normal to feel like you can barely lift off the ground—just don’t give up. And pay attention to your legs so they don’t spread out. If they are spread apart, the lower back has to bear the weight, which puts strain on your lower back.
Props
Place your hands on top of each other and rest your forehead on them. Keep your legs together and straighten. Take a few natural breaths.
Try to put your thighs as much as possible together. Push your groins to the yoga mat.
There is a tendency for your legs to spread out to the sides, but keep them together as much as possible. If you spread your legs, your lumbar spine may take the weight hurting your back. If you have neck problems, look to the front. Imagine to lift from the outer part of the body. Hold the pose for about 30 seconds.
Upper arms: Roll them out to open up the chest.
Groins: Push them to the floor for more stability in this posture.
Legs: Keep them together as much as possible.
Big toes: Keep them together.
Dhanurasana Contraindications
Avoid this pose if you have following issues.