Dhanurasana (Bow Pose)

Alternatives
Yoga

Dhanurasana (Bow Pose)

This asana is not very difficult and even beginners who have practiced some basic back bend asanas can practice this. It stretches the whole body and is extremely beneficial. However, it should be practiced with caution by beginners as well as advance practitioners as it could cause major injuries.

Instructions:

• Lie on your stomach with legs together, arms straight by the side of the thighs, and chin resting on the ground.

• Bend your knees and bring your legs on the thighs. Knees must remain together.

• Stretch your arms backward and grasp the ankle of your left leg with your left hand and right leg with your right hand.

• Simultaneously raise your legs a little up with the help of your hands and raise your head and chest.

• Keep your feet together.

• Lift your head up and curve your shoulders

• Slowly raise your torso by arching your back.

• With the help of your hands, pull the legs towards the head while pulling the shoulders towards the feet with the pull of your legs.

• Continue applying this two-way pull till your bodyweight is borne only on your abdomen. Beginners and those with stiffness or injury should practice caution.

• Tilt your head back.

Beginners:

• Should practice it only after practicing easier back-bend asanas such as Shalabhasana (Locust Pose).

• Should not apply excess pressure as it can lead to injuries.

Advance:

• Should practice the asana with breath control. Inhale while lifting up the body, hold while in the pose and exhale while releasing the posture.

• Avoid the temptation of excessive stretch.

Benefits:

• Shapes and tones hips, thighs, buttocks and abdomen.

• Strengthens lower back and promotes flexibility in the chest, shoulders, back and arms.

• Makes spine and back muscles flexible.

• Removes nervous weakness.

• Helps cure constipation and Pitta disorders.

Contraindications/Cautions:

• Do not exert excess pull.

• Release the pose slowly if feel any discomfort or pain.

• Practice this asana after practicing easier back-bends such as Shalabhasana (Locust Pose).

• Those suffering from lumbar spondilitis, slip disk or any other back injury should NOT practice it.