How To Do Dhanurasana - Bow Pose Yoga - Benefits and Advantage

Holding the toes with the hands, stretching them up to the ears, assuming the shape of a bow is called Dhanurasana.

Dhanurasana, also known as the Bow Pose, is a powerful backbend yoga asana that helps improve flexibility, strengthen the spine, and enhance overall body posture. The name Dhanurasana is derived from the Sanskrit words "Dhanur", meaning bow, and "Asana", meaning posture. In this pose, the body takes the shape of a bow, with the hands pulling the feet backward, creating a deep stretch in the back and abdominal region.

Practicing Dhanurasana regularly offers numerous benefits, including improved digestion, reduced stress, enhanced lung capacity, and relief from back pain. This asana is particularly effective for strengthening the back, opening the chest, and boosting energy levels. Whether you are a beginner or an experienced yogi, incorporating Dhanurasana into your routine can greatly contribute to your physical and mental well-being.

TECHNIQUE:-

1. Take prone lying position, legs together hands straight by the side of the thighs, chin resting on the ground.

2. Fold the legs at the knee and bring them on the thighs. Knees must remain together.

3. Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.

4. Raise your legs a little up and simultaneously raise your head and chest.

5. Holding the toes, pull the legs towards ears and boring the toes near the ear. Gaze in front.

6. While returnning to this original position, loosen your hands, take legs backwards, let the thighs touch the ground, leave the toes and ultimately bring the legs and hands to the first position.

REMEMBER:-

1. Do not try to bring the toes near ears forcefully if it is difficult.

2. Gradually increase the practice.

3. It is desirable tp practice simple Dhanurasana before one resort to practice above mention Dhanurasana.

BENEFITS AND LIMITATIONS:-

1. It makes spine and back muscles flexible, removes nervous weakness.

2. It helps in removing constipation and pitta disorders.

3. Those suffering from lumbar spondilitis should not practice it.