Bow Pose (Dhanurasana)
Dhanurasana comes from the Sanskrit word “Dhanur”, meaning bow. In this pose, the body forms the shape of a bow, symbolizing focus, strength, and energy directed toward a goal. It’s a powerful backbend that energizes the entire body and enhances flexibility.
Steps to Perform
Step 1
Lie flat on your stomach with your legs hip-width apart and arms at your sides.
Step 2
Bend your knees and bring your heels close to your hips.
Step 3
Reach back with your hands and hold your ankles firmly.
Step 4
Inhale deeply and lift your chest and thighs off the mat simultaneously, pulling your legs upward and backward.
Step 5
Keep your gaze forward, chest open, and body balanced on your abdomen.
Step 6
Hold the posture for 15–30 seconds, breathing steadily.
Step 7
Exhale and release the pose gently, lowering your legs and chest to the mat and relaxing in Crocodile Pose (Makarasana).
Benefits
- Strengthens the back, legs, and chest.
- Improves spinal flexibility and posture.
- Stimulates digestion and strengthens abdominal organs.
- Relieves fatigue, anxiety, and menstrual discomfort.
- Boosts energy and enhances circulation.
Precautions
- Avoid if you have back or neck injuries, hernia, or recent abdominal surgery.
- Not recommended during pregnancy.
- Do not force the stretch; use a yoga strap if you can’t reach your ankles comfortably.