How To Do Dhanurasana: Benefits And Precautions


Table of Contents





Bows and arrows remind us of Ramayana and Mahabharata, two most famous Indian epics. Great warriors had these in plenty and many variations in their arsenal. An arrow was tucked inside the bow, between a string and a curved sturdy yet flexible wooden stick. The potential energy due to stretching the bow caused the shooting of an arrow up-to a far off range. It’s just a glimpse of our ancient battlefields. Well, back to the yoga mat, the same principle applies for Bow Pose. Stretching in Dhanurasana devours a bunch of energy in the middle body, which eventually shoots away all the fatigue and stiffness. Knowing this is even more important than knowing how to do Dhanurasana.



Explore Your Today’s Yoga Pose Before Knowing How To Do Dhanurasana

Dhanurasana is the lying version of Ustrasana aka Camel Pose. If you are doing Camel Pose since a while, it won’t be tough to excel Bow Pose.
Dhanurasana or the Bow Pose is one of the 12 basic Hatha Yoga poses. It is also one of the three main yoga back stretches along with the Wheel Pose and Camel pose. It gives the entire back a good stretch, thus imparting flexibility as well as strength to the back.

Let’s Split The Pose

Dhanur – Bow, Asana – Pose; Pronounced As dah-noo-rah-sah-nah
Style: Vinyasa
Duration: 20 to 30 seconds
Stretches: Abdomen, Thorax, Thighs, Ankles, Groin, Psoas major muscle, Throat, Front of the body
Strengthens: Back, shoulders, and Neck and internal organs.
Button- How To buy yoga blocks

Must-Know Things Before You Do Dhanurasana

Best time for your yoga practice is morning. Your stomach and bowels are empty. Besides, mornings come with the gift of calmness and serenity. Although it is the most recommended time of the day, yet body stiffness makes it the hardest thing doing the poses like Dhanurasana. I start with much simpler poses such as mountain pose, Prayer Pose, and downward-facing dog pose.

You can otherwise set a peaceful evening too, 4 to 5 hours after the meal.

How To…

How to do #Dhanurasana or #Bow Pose. Its benefits, contradictions

Lie flat on your stomach, keeping your feet hip-width apart and your arms beside your body.
Spend a few breaths in Cobra Pose.
With an inhale, raise your feet away from the ground and gently fold your knees to reach and hold your ankles.
Inhale, and lift your chest and legs off the ground. Pull your legs back.
Look straight and try to remain stress-free.
Hold and sustain your breath.
Be comfortable in the BOW, breathe long and deep.
Furthermore, you can rock and cradle pivoting on the floor and stomach touching point.

Watch The Video “How To Do Dhanurasana


What Are Precaution And Contractions

These are some points of caution you must keep in mind before you do this asana.
This asana should not be practiced if you suffer from a hernia, high or low blood pressure, Lower back pain, migraines, headaches, neck injuries, or if you have had abdominal surgery recently.
Pregnant women should avoid this asana during pregnancy.

Beginner’s Tips

Bowing happens smoothly if you practice poses such as cobra Pose, diamond pose quite often. After- effect of the pose can be subsided doing Child’s Pose. Roll up a blanket beneath your thighs or use a strap if you can’t reach all the way to your ankles.

Advanced Pose Variations

This is a normal case. Once you reach a point when a pose feels so simple to handle, it’s time to look further and get deeper. Parsva Dhanurasana can be done with the same stance as Dhanurasana. The only difference is that you’re no more on your belly. Instead, your body weight is solely on one of the arms. (Remove any ornament such as a bracelet or a wristwatch from wrists. I have broken up a few of them).

Benefits Offered By Dhanurasana – Anatomical View

These are a few of amazing health benefits of Dhanurasana…

Reduces Stress and Anxiety

Bow Pose massages and stimulates the adrenal glands, two triangular-shaped organs located on top of each kidney. These glands are responsible for your stress response and hormones, such as cortisol and adrenaline, thus benefitting the mind and body.
Additionally, reducing anxiety and stress has been linked to improved concentration and mental determination hence does wonder to the learners and students.

Improves Posture

Dhanurasana engages the entire body by strengthening the muscles in the back, abdomen, arms, and legs. Stretching them along with the throat, chest, hips, groin, thighs, and ankles.
Furthermore, Flexion in the spine activates spinal nerves, increases circulation, and strengthens the entire spine. Well tonnes muscles and healthy spine improves your body-balance and, hence improving the posture and balance.

Nurtures healthy Breathing

Dhanurasana can do wonder for your respiratory system. The pose expands the chest cavity and opens the diaphragm to improve respiratory conditions and reduce stress, anxiety, and fatigue. Furthermore, increased circulation promotes blood flow, oxygen intake, and release of carbon dioxide, which reduces anxiety and stress.
Finally, an extended rib cage enables the proper functioning of lungs and associated organs, alleviating asthma and bronchitis.

Strengthen The Whole Body

Bow pose helps in energizing the entire body and activates the fat controlling glands like thymus and thyroid. This helps in reducing the accumulation of belly fat. Further, toning of pancreas affects the secretions of insulin and glucagon balancing the blood sugar which is crucial to check the silent-killer diabetes.

Balances Solar Plexus Chakra

Chakras are the complex energy centers situated along our spine. There are total of seven body chakras, starting from the base of our spine up-to-the crown of the head. If you are new to Chakras, find every detail here in the Chakras series.

The solar plexus or Manipura is a complex part of the sympathetic nervous system at the navel region radiating from the pit of the stomach. This Chakra is responsible for our willpower, self-esteem, and confidence. This is also the area of digestive fire because the pancreas and digestive organs are regulated here.

A balanced solar plexus chakra enables us to take timely decisions and keep moving forward with grace and confidence in our life.

Regular practice of Dhanurasana is shown to relieve menstrual discomfort and constipation by massaging and stimulating small and large intestine, liver, kidneys, and spleen. When our vital organs are taken care well, there occurs an increased blood and oxygen circulation that helps organs in proper functioning and elimination of the waste.



Preparatory Poses

How to do #Dhanurasana or #Bow Pose. Preparatory and follow up poses.

Cobra Pose
Locust Pose
Bridge Pose

Follow-Up Poses

Fish Pose
Downward Facing Dog Pose
Child’s Pose and Savasana

wrapping up- how to do dhanurasana

Thanks for accompanying me up to here. Now when you are well equipped with all the important things about how to do Dhanurasana, give it a try now without procrastinating. This could be a life-changing experience in your health regimen or maybe a regular practice of the poses like Dhanurasana may lead to a more sexy wardrobe for you! No big claims.

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  • yoga asana is well explained. I loved the way you people explained it.

    • Thanks Rakesh for being here and finding what you was looking for.

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About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

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