Dhanurasana: an effective tool for a strong core

Practicing Dhanurasana daily helps in building a stronger core and losing weight quickly

Dhanurasana is a basic yoga posture and is a part of Hatha yoga. It is also known as the yogic bow pose, as it resembles a bow when it is performed. In Dhanurasana, body and legs take the shape of a bow while the hands look like a string. Dhanurasana is an important component of Padma Sadhana sequence and is very effective in yoga for weight loss program. While it helps in the quick reduction of belly fat, it also helps in strengthening ankles, thighs, groin, chest, abdominal organs and spinal cord.

Benefits of Dhanurasana
  • Strengthens the back and abdominal muscles
  • Stimulates the reproductive organs
  • Opens up the chest, neck and shoulder muscles
  • 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
  • Effective yoga asana for weight loss
  • Improves digestion and appetite
  • It improves posture
  • Cures constipation
  • Improves blood circulation
  • Cures respiratory disorder like asthma
  • It is beneficial in diabetes
  • Improves the function of liver, pancreas, small intestine and big intestine
  • Helps to cure dyspepsia (indigestion), rheumatism and gastrointestinal problems
Steps to doing Dhanurasana (bow pose) correctly

Different yoga studies may have different ways of teaching Dhanurasana. However, the steps mentioned below are the easiest way to master this asana, even by a yoga beginner. Listed below are the different steps of doing Dhanurasana in a proper manner.

  • 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, 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
  • Repeat this cycle for 4- 5 times daily
Counter pose to Dhanurasana

A very good backbend is provided by Dhanurasana and it is a good idea to follow it up with a counter pose, such as Balasana. The counter pose helps in stretching the body in the opposite direction. To perform Balasana, one needs to do the following steps.

  • Kneel on the floor and bend forward, putting your head between the knees and the forehead touching the floor
  • Take your hands behind your buttocks and hold your right wrist with your left hand
  • Adjust your position to relax all your body parts
  • Breathe slowly and deeply in this position
  • Stay as long as you are comfortable
  • Release yourself from Balasana and rest in Sh avasana
Precautions to be taken while performing Dhanurasana

The bow pose is not for everyone and certain precautions need to be exercised while practicing Dhanurasana.

  • Persons suffering from high/low blood pressure, hernia, lower back pain, neck injury, migraine should avoid performing Dhanurasana. In addition, individuals with recent abdominal surgery should avoid doing this asana
  • Pregnant women as well as those having menstrual periods should avoid doing this asana

I will personally suggest you to go through the following articles for Dhanurasana and I hope you will learn more about this yoga pose.

1) Bow Pose

2) Dhanurasana – the bow pose

3) Bow pose yoga benefits


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