Dhanurasana, or the Bow Pose, is a dynamic yoga posture providing its entire body stretching and strengthening, and boasts many health benefits. The word ‘Dhanur’ means bow and the name is given as its final posture resembles that of a bow being drawn. This asana opens the chest, massages the internal organs and releases a wonderful sense of deep relaxation and strength. In this post, I shall break down how to practice Dhanurasana, its sequence and the incredible things it gives your body and mind.
How to Practice Dhanurasana?
1) Starting Position
Lean on your stomach with legs and feet close together, hands at your side. Keep your chin on the floor, bend your knees and get your heels as close to your buttocks as possible.
2) Clasp Your Ankles
Clasp your hands around your ankles, and reach back. Grip it firm but too tight and your grip will hurt.
3) Lifting into the Pose
Start to tighten the leg muscle and apply the feet away from your body. Tilt your hips, chest, and head, but legs still straight, arch your back.
4) The Final Position
The final posture is when your head tilts back, your entire weight is supported by the floor on your abdomen. All muscular contraction is in the legs and there is none in the back or arms. Breathe deeply while holding this position for as long as possible.
5) Resuming at Starting Position
Relax slowly from the leg muscles down so the legs, chest, and head slowly go back on the floor. Rest on the prone position with your ankles released until you get back to consistent breathing.
6) Rounds and Practice
This is an unbroken round of Dhanurasana. Try to do 3 – 5 rounds, doing them calmly and controlled.
Ideal Sequence for Practice:
Best practice of Dhanurasana follows Bhujangasana (Cobra Pose) and Shalabhasana (Locust Pose) as these postures open the chest and strengthen the back. For the spine balancing effects of Dhanurasana, it’s recommended to follow with an equally forward bending posture.
Timing Tip: Do not do Dhanurasana right after a meal, you need to wait at least 3–4 hours after a meal for it to be done with maximum effect.
Contraindications:
Dhanurasana is a great asana but not fit for everyone. Those with hernia, colitis, peptic ulcers or duodenal ulcers should refrain from this pose. This asana further should be carried out not just before the sleeping hour because it will stimulate adrenal glands and the sympathetic nervous system and cause restlessness.
Benefits of Dhanurasana
The Bow Pose offers a multitude of benefits for the body and mind:
Digestive Health: Dhanurasana reconditions the whole alimentary canal. It helps to massage the liver, pancreas, and abdominal organs, and aids in good digestion, resolving the likes of chronic constipation and sluggish liver function.
Weight Loss: Abdominal organs receive massage in order to reduce excess weight in that area.
Hormonal Balance: It helps to balance the secretions of the pancreas and adrenal glands to maintain good general hormonal health. They can also be useful in diabetes and management of menstrual disorders.
Improved Circulation and Flexibility: Better blood circulation and better alignment of the spinal column is being promoted by Dhanurasana. Thigh and lower back muscles stretch, and flexibly improves the flexibility overall.
Nervous System and Respiratory Benefits: Since this asana allows nervous energy to be freed from the cervical and thoracic area and lets concentration and respiration improve, it clears the mind.
Final Thoughts:
Dhanurasana comes across as a very powerful and energizing posture with a dual edifice to both a physical and mental well being. Because it is a useful addition to your yoga practice, you can enjoy increased flexibility, better digestion and overall well being. But it’s important to do it mindfully and in the right order and with awareness of your body’s limits. Once a beginner, this bow shaped pose can become a backbone of a strong, healthy yoga practice with regular practice.