Dhanurasana Yoga Benefits and Steps Explained with Images

Dhanurasana is also know as bow pose. It combines the benefits of cobra and locust asanas. In this pose, the muscles of the legs and back are activated to form the shape of a bow, while the arms are stretched passively like the string of a bow. Relax afterwards in Child’s pose for 8 breaths.

Dhanurasana Steps –
For beginner –

1. Lie on your abdomen with both legs and arms stretched out. Bend your right leg and catch hold of your right ankle with your right hand.


2. With an inhalation, push your right leg up and lift your head. Hold for up to5 breaths, then release on an exhalation. Repeat with the other leg. Relax for2afew breaths on your front or in Child’s pose.

For Intermediate and Advanced –
Bow Pose

Lie on your abdomen with your knees apart. Bend your legs and catch hold of your ankles.

Bow Asana

To come into the full pose, on an inhalation, push your feet up until your 2 knees come as high off the mat as possible. Lift your head and contract your neck. Hold for 3–6 breaths, then exhale, release your feet, and lower your knee sand forehead back to the mat.

Benefits –
  • Tones the muscles of the back.
  • Maintains the elasticity of the whole spine.
  • Counteracts kyphosis – excessive curvature of the upper back.
  • Strengthens the quadriceps muscles in the front of the thighs.
  • Alleviates gastrointestinal disorders.
  • Energizes digestion.
  • Relieves constipation.
  • Energizes the female reproductive system.
  • Counteracts mental sluggishness and laziness.

Precautions –

  • Do not practice if you suffer from any kind of back pain.
  • If you any problem related to stomach, please do not practice.
  • No ideal for pregnant women.

Common Error –

Bow Pose Errors

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