dhanurasana

Dhanurasana Steps, And Benefits

Dhanurasana is pronounced as Dha-nur-aah-suh-na.

Dhanurasana – etymology

It has been named after the form the body takes while performing it – that of a bow. Dhanu means bow and asana mean posture or pose. Just as a well-strung bow is an asset to a warrior, a well-stretched body helps maintain your flexibility with a great posture.

The bow and Indian mythology

bow pose

The bow has regularly been referenced in Indian mythology. In the Ramayana, Lord Rama broke Lord Shiva’s bow at princess Sita’s swayamvara to win her hand in marriage, a feat that no different prince might do, indicating his divinity. In the Mahabharata, a few of the best duels used the bow and arrow.

Both prince Arjuna and his arch-enemy Karna have been adept at utilizing the bow and arrow. However, Arjuna surpassed all others in archery because of his consistent practice and determination. It is that this willpower and consistency you’ll discover inside yourself as you get into Dhanurasana.

Prerequisites for Dhanurasana

dhanurasana

When we do yoga poses like Dhanurasana at the right time and when the body is in an ideal physical state, they yield the most advantages.

  • Make sure you perform Dhanurasana 4-5 hours after having a heavy meal. 
  • The best time to do a yoga pose is in the morning. However, if for some cause, you’re unable to do it then, include it in the late evening. 
  • Ensure that you’re suitably warmed up with the preparatory poses earlier than you do Dhanurasana

And what are those preparatory poses? Let’s see.

Preparatory poses

  1. Shalabhasana (Locust Posture)
  2. Bhujangasana (Cobra Pose)

Grab a yoga mat and be ready to perform Dhanurasana with me. Let’s start.

How to do Dhanurasana (Bow Pose)

dhanurasana
  1. Lie flat on your abdomen with legs at hip-width apart, and your arms by the side of your body.
  2. Fold your knees, take your arms backward, and hold your ankles.
  3. Breathe in, and raise your chest off the floor and pull your legs up towards the back. 
  4. Look straight forward with a smile on your face.
  5. Keep the pose steady and focus on your breath. Now your body will form a structure like a bow.
  6. Continue to take lengthy, deep breaths as you calm down on this pose. But, bend solely so far as your body allows you to. Do not overdo the stretch, otherwise, it can lead to injury.
  7. After 15 -20 seconds, as you exhale, gently put your legs and chest to the bottom. Release the ankles and calm down.

Repeat few times.

Follow-up poses

  1.  Ustrasana (Camel Pose)
  2. Chakrasana (Wheel Pose)

Tips for Beginners

  1. Focus on your breath. Breathe in and breathe out when you go into and then come out of the pose respectively. 
  2. At times beginners think that it’s hard to lift their thighs from the floor. You can give your legs a little upward lift by lying with your thighs on a rolled blanket.
  3. Bend back according to your potential. Do not hold the ankles if it is uncomfortable. You may use a strap in case you are unable to hold your ankles. In any asana, sthira and sukha are very important.

Benefits of Dhanurasana (Bow Pose)

dhanurasana benefits
  1. Strengthens the back and core muscles
  2. Stimulates the reproductive organs
  3. Opens up the chest, neck, and shoulders
  4. Tones the leg and arm muscles
  5. Adds larger flexibility to the back
  6. Alleviates stress and fatigue 
  7. Relieves menstrual discomfort and constipation
  8. Helps individuals with renal (kidney) problems

Does Dhanurasana reduces the belly fat?

This asana helps in reducing belly fat and is amazing for countering fat around the abdomen. The pose deals with conditioning your belly. It additionally gives a decent stretch to the back, thighs, arms, and chest.

Contraindications of Dhanurasana (Bow Pose)

Ladies must keep away from working towards this yoga pose throughout being pregnant. Also, don’t follow Dhanurasana (Bow Pose) in case you have

  • High or low blood pressure
  • Hernia
  • Neck injury
  • Injury in the lower back
  • Headache or migraine
  • Recent belly abdominal procedure

Variations of Dhanurasana

You can increase the difficulty of Dhanurasana by performing the posture with your thighs, calves, and internal feet touching. Another variation is Parsva Dhanurasa [1]yoga journal

How to do Parsva Dhanurasana (Side Bow)

parsva dhanurasana
  • Lie flat on your abdomen with legs at hip-width apart, and your arms by the side of your body.
  • Fold your knees, take your arms backward, and hold your ankles.
  • Breathe in, and raise your chest off the floor and pull your legs up towards the back. 
  • Look straight forward with a smile on your face.
  • Stay in the posture for 5 breaths.
  • Breathe out and roll onto your stomach to your left
  • Play out similar steps on the other side and take 5 breaths.
  • At last, return to the start position moving onto your stomach.
  • As you exhale, gently carry your legs and chest to the bottom. Release the ankles and calm down.[2]fitsri.com

KeyNotes

Dhanurasana is a kind of pose that turns easier with time. It provides a lot of health benefits such as strengthens the back, opens up the shoulder, and stimulates the reproductive organs.

This yoga pose may feel hard at the start but with regular practice, you will master this pose soon. However, it’s advisable to follow all yoga asanas under the guidance of a yoga trainer.

Practicing yoga helps develop the body and thoughts, but isn’t a choice to medication.

Disclaimer:

This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

References

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