Bow Pose (Dhanurasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga with Nutan
Updated: Oct 21, 2021
Sanskrit Name – Dhanurasana
Sanskrit Name Meaning – Dhanu – Bow, Asana - Pose
Type of Asana – Backbend Yoga Pose
Target Areas – Core, Back, Thighs and Glutes
WHAT IS BOW POSE (DHANURASANA)?
Bow Pose (Dhanurasana) is a heart opening backbend that strengthens your back whilst stretching your hamstrings and hip flexors. These muscles are usually shortened and tightened due to sitting down too much and hunching over your desk.
BENEFITS OF BOW POSE (DHANURASANA)
Improves your posture
Strengthens your back, thighs, glutes and core muscles
Stretches your hamstrings and hip flexors
Stimulates the adrenal glands above your kidneys and energises your body
Helps fight fatigue and may relieve back pain
Helps relieve gastrointestinal disorders as the posture increases blood flow to your digestive system
Breathing deeply whilst practicing this pose helps regulate your blood pressure, lowers your heart rate and helps you stay grounded on and off the mat
HOW TO PRACTICE BOW POSE (DHANURASANA)? 3 EASY STEPS
Lie flat on your stomach, with your arms and legs stretched out, on your yoga mat. You can place a blanket under your pelvis if needed. Bend your knees, press your toes into the ground and keep them active.
Use your hands to grab the outer edges of your ankles and flex your feet. Inhale, lift your rib cage and shoulders towards your ears. Exhale, lengthen your tailbone and hold on firmly to the outer edges of your ankles.
Lift your head and heart. Look forward. Extend through the crown of your head from the base of your spine. Stay lifted for 5 breaths.
BOW POSE (DHANURASANA) VARIATION – USE A STRAP
If this asana is proving difficult, place a strap around your ankles and use your hands to pull on this to extend your reach and flexibility.
Cobra Pose (Bhujangasana)
Locust Pose (Salabhasana)
Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
Bridge Pose (Setu Bandha Sarvangasana)
Hero Pose (Virasana)
Reclining Hero Pose (Supta Virasana
Child’s Pose (Balasana)
Wind-Relieving Pose (Pavanamuktasana)