Bow Pose (Dhanurasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga with Nutan

Updated: Oct 21, 2021

BOW POSE


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)

  1. Improves your posture

  2. Strengthens your back, thighs, glutes and core muscles

  3. Stretches your hamstrings and hip flexors

  4. Stimulates the adrenal glands above your kidneys and energises your body

  5. Builds confidence

  6. Helps fight fatigue and may relieve back pain

  7. Helps relieve gastrointestinal disorders as the posture increases blood flow to your digestive system

  8. 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

  1. 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.

  2. 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.

  3. 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.


PREPARATORY POSES


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


COUNTER POSES


Child’s Pose (Balasana)


Wind-Relieving Pose (Pavanamuktasana)

0 views0 comments