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‘dhanura’ means ‘bow’; named after the shape it takes – that of a strung bow.
This pose increases the extension of the front of the body and the curve of the back by keeping a firm grip on the legs as you raise the thighs and shins more.
Dhanurasana can be physically demanding, so it’s important to practice it safely and listen to your body. It’s always a good idea to learn and practice yoga poses, especially more advanced ones like Bow Pose, under the guidance of a qualified yoga instructor.
The muscles around the spinal cord and the neck are strengthened. The alignment of the spine is corrected.
The chest and shoulder muscles are put to work thus making them strong and removing any sagging shoulders.
The muscles around the hamstrings, calves, and legs are also stretched thus making them strong and toning them. Hence this yoga pose brings in a lot of benefits for Athletes.
Brings in a lot of flexibility in the back.
Heart Chakra
(Anahata Chakra)
Social identity, love, and relationship.
Solar Plexus Chakra
(Manipura Chakra)
Ego identity, personal power, and ambition.
Sacral Chakra
(Swadisthana Chakra)
Emotional identity, creativity, and desire.
Root Chakra
(Muladhara Chakra)
Physical identity, stability, and sense of safety.
1. Lie prone, with your arms close to sides of the body and palms down. With hip width between the knees bent and feet close to your lower back, placing the both legs and feet close to your lower back, now try and hold onto your ankles from outside with your hands from behind.
2. Inhale, pull firmly on the shins, and raise the entire upper body from the upper abdomen to the neck upwards and balance the entire body on the lower abdomen. Now the body should look like a Bow.
3. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward.
4. Stay in this pose for a few breaths and make sure those thighs are away from the floor. Tighten the buttocks and lower back and pull yourself upwards with every inhalation.
5. With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.
6. Stay here for 5-10 breaths.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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