Dhanurasana

How to practice Dhanurasana?

This pose of Yoga Asana is called as Dhanurasana because it looks like an archer's bow.  Hence it is also called as Bow Pose.    The torso and legs represent the body of the bow and the arms represent the string.

The Dhanurasana activates the abdomen and back muscles.    To start with Dhanurasana, following the instructions given below.

Preparing for the Dhanurasana

First lie down in prone position on the mat with forehead touching the ground.  Now bring your legs and heel together and bring the heels closer to your hip.   Now hold the right ankle with right hand and the left ankle with left hand.  If you are unable to do it, then hold the toes in place of ankles.

Step by step for Dhanurasana

• Slowly inhale and take a deep breath and hold the breath.   Now lift your thighs and knees.  Now lift your head and chest up.  Look towards the sky.  Now your body should be resting on the stomach and the navel only.  
• Stay in this pose for 5 to 10 seconds. If you get sufficient practice, you can hold for 30 to 60 seconds.
• Now start exhaling and simultaneously lower your head and chest towards ground.
• Repeat these movements at least 2 or 3 times.
• Once you take the final position, you try to raise the thighs up from the ground along with shoulders and chest.  Try to push your neck backwards as much as possible.
• You can see a video below about how to perform Dhanurasana.

Benefits of Dhanurasana

• Mobilizes the spine
• Relieves some form of back pain
• Good for Asthma, opening accessory muscles of breathing
• Tones abdominal organs and stimulates organs of the neck
• Expands the chest and shoulders
• The organs like liver, pancreas, small intestine and big intestine become more active and efficient.  The blood circulation in the arms and legs is improved.
• Strengthens kidneys, back muscles and thigh muscles.

Caution :   People suffering from back problems, ulcers in stomach, TB in intestine and Hernia should consult yoga expert before performing this asana.  Jerks and unbearable strains should be avoided.  Also the people suffering from abdominal pains should not perform this asana without consulting yoga expert.