Dhanurasana Or Bow Pose Steps & Benefits




Dhanurasana is a very beneficial yet simple yoga pose. While performing this asana, the body becomes the shape of a bow. In this posture, the abdomen and thigh form as part of the bow and the lower part of the legs and arms act as the trunk of the bow.

This is a very important asana which has many benefits when performed. Today in this article, we will tell you about the steps of Dhanurasana, how to do Dhanurasana, the benefits of Dhanurasana Or Bow Pose, and precautions while doing Bow Pose Or Dhanurasana.

(Also Read: Sirsasana Or Headstand Steps & Benefits)

What Is Bow Pose Or Dhanurasana?

Dhanurasana is made up of two Sanskrit words Dhanu and Asana, where “Dhanu” means “Bow” and “Asana” means “Yoga Pose”, the shape of the body is made like a drawn bow, so it is called Dhanurasana Or Bow Pose.

Dhanurasana Or Bow Pose reduces belly fat. People go to the gym to do exercise and diet, yet there is no effect. If you too are doing all this but you are not getting any benefit, then do Dhanurasana Or Bow Pose.

(Also Read: Kumbhakasana Or Plank Pose Steps & Benefits)

Preparatory Poses Of Bow Pose Or Dhanurasana:



Steps To Do Bow Pose Or Dhanurasana:

It is very easy to do Dhanurasana Or Bow Pose. Let’s know in detail the method of performing this asana…

Step 1:

Lie on your stomach in the state of Makarasan by laying mat on flat ground.

Step 2:

Place the two legs together and keep the hands together.

Step 3:

Now, while exhaling, bring the ankles to the waist while bending both the knees.

Step 4:

Stretch your arms backward, then try to hold the left leg with the left hand and the toes with the right hand. Now inhale and hold it for some time.

Step 5:

Now while exhaling, pull the legs upwards from the ground and lift the chest from the ground. The arms and arms act as a bow to stretch the body like a bow.

Step 6:

Now raise your head as much as possible and do it backward.

Step 7:

Stay focused on your breath and keep it simple, this time your body will look like a bow.

Step 8:

Take long deep breaths and relax easily.

Step 9:

After 15-20 seconds, while exhaling, slowly bring the feet and chest back to the ground.

Step 10:

Practice this asana daily till you can do it easily.



(Also Read: Ardha Chandrasana Or Half Moon Pose Steps & Benefits)

Benefits Of Bow Pose Or Dhanurasana:

According to experts, Dhanurasana Or Bow Pose is such a yoga pose that offers the benefit of two different asanas, Bhujangasana and Salabhasana. Here we are also telling you other benefits of Dhanurasana Or Bow Pose.

Reduce Obesity:

Doing Dhanurasana Or Bow Pose daily causes the most stretch in the stomach and its surrounding areas. By doing regular exercises, this asana helps a lot in reducing weight and reducing fat.

Improves Digestion:

Dhanurasana Or Bow Pose helps in improving all the stomach functions. It acts as a healthy liver massager and improves digestion.

Beneficial For Diabetes:

Performing Dhanurasana Or Bow Pose helps to tone the pancreas and helps in producing proper amounts of glucagon and insulin and keeps the sugar in the blood balanced. It is beneficial for both diabetes type- 1 and diabetes type-2.

Improves Blood Flow:

By doing this asana, blood flow in every part of the body equally and it also works to clean the blood.

Beneficial For Kidney:

By doing Dhanurasana Or Bow Pose, the kidney works in a much better way, which also helps in keeping the fluid in the body balanced.

Beneficial For Heart:

This asana helps to keep the heart-healthy. This brings extra pressure on the stomach towards the heart and makes the heart strong.

For Asthma:

Respiratory action is done by doing Dhanurasana Or Bow Pose. Apart from this, it helps to keep away from respiratory infections and asthma when the airflow through the nose is in the right way.

Reduce Back Pain:

Performing this asana creates tension in the muscles, back, and spine. As a result, it is beneficial in relieving back pain.

Bow Pose


(Also Read: Urdhva Mukha Svanasana Or Upward Facing Dog Steps)

Precautions To Do Bow Pose Or Dhanurasana:

There are many benefits of performing Dhanurasana Or Bow Pose, but some precautions are also to be taken while doing it. There are some disorders and problems in the body that increase when Bow Pose Or Dhanurasana is done. So in this situation, it is avoided to do this asana. Know here what precautions should be taken while doing this asana.

  • Patients with heart diseases should avoid doing this asana. You may have problems due to stress on the heart.
  • If you are suffering from high blood pressure, then avoid doing this asana.
  • If you are suffering from hernia, ulcers, colitis, and any stomach disease, do not do this asana. Because this posture puts the maximum pressure on the stomach.
  • Do not do this asana for at least three hours after eating a meal.
  • Pregnant women should not do Dhanurasana Or Bow Pose any condition.
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