dhanurasana



dhanurasana
Yogasana


How to do Bow pose (dhanurasana)

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees and hold your ankles.
  • Breathing in, lift your chest off the ground and pull your legs up and back.
  • Look straight ahead with a smile on your face. Curve your lips to match the curve of your body!
  • Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.
  • Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.
  • After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Benefits of Bow Pose (dhanurasana)

  • Strengthens the back and abdominal muscles
  • Stimulates the reproductive organs
  • Opens up the chest, neck and shoulders
  • Tones the leg and arm muscles
  • Adds greater flexibility to the back
  • Good stress and fatigue buster
  • Relieves menstrual discomfort and constipation
  • Helps people with renal (kidney) disorders

Contraindications of the Bow Pose (dhanurasana)

  • Do not practice Bow Pose (dhanurasana) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.
  • Ladies should avoid practicing this yoga pose during pregnancy.