18 Benefits of Dhanurasana(Bow Pose) and How to do it

Dhanurasana (Bow Pose):

In Sanskrit, Dhanur means – Bow, and Asana means– Pose or posture. So, this asana is also known as the Bow pose.

It is a basic posture of Hatha yoga. The benefit of dhanurasana is to reduce belly fat fast. It Strengthens ankles, thighs, groins, chest and abdominal organs and spinal cord.

 This asana makes your body form the shape of a bow as you lie on your stomach and use your hands to hold the feet while you stretch out. When you perform the asana, your body actually resembles a stretched bow, your hands being the strings. To reap the benefits of dhanurasana you should practice it regularly.

The best time to do this asana is in the morning. But you can do it in the evening also. You must make sure to keep your stomach and bowels empty before you practice this asana. You should take your meal at least three to four hours before you do the asana so that your food gets digested, and there is enough energy for you to expend during the practice.

Effect of Dhanurasana on Manipura Chakra

In spiritual practice, Dhanurasana stimulates the Manipura (solar plexus) chakra, also called the life source chakra, situated in the middle of the abdomen behind the navel or in the Solar Plexus. Stimulating this chakra increases the digestive fire and activates the flow of prana or life energy.

When Manipura chakra is healthy, this chakra brings us energy, effectiveness, spontaneity, and non-dominating power. We are confident and focused while possessing strength, fortitude, and determination.

How to Do The Dhanurasana (Bow Pose):

  1. Lie down on your stomach with your feet slightly apart, almost parallel to your hips, and place your arms on the side of your body.
  2. Slowly, fold your knees up and hold your ankles with your hands.
  3. Breathe in and lift your chest off the ground and pull your legs up and stretch it out. You should feel the stretch on your arms and thighs.
  4. Hold the pose for 12-15 seconds, paying attention to your breath as you take long, deep ones.
  5. Slowly bring your chest and legs back to the ground, release your hold on the ankles, and relax with your hands on the side.
  6. Repeat 3 to 5 times.

Beginner’s Tips

When you start off, as a beginner, it might be difficult to lift your thighs off the floor. So, You can take the support of a cushion by placing it beneath your thighs to give them support to pull up.

Benefits of Dhanurasana (Bow Pose):

The benefits of dhanurasana are as follows:

  1. Improves the functioning of the pancreas and intestines. This helps in controlling blood sugar levels. Organs like the liver, pancreas and enzyme-producing organs will function actively by practising this asana.
  2. It helps to strengthen the back as well as the abdominal muscles.
  3. This asana helps to stimulate the reproductive organs. To reap the benefits of dhanurasana you should practice it regularly.
  4. Practising this asana helps to widen and open up the neck, chest, and shoulders.
  5. The legs and arm muscles are toned.
  6. It adds flexibility to the back.
  7. Good stress and fatigue buster.
  8. Menstrual discomfort is relieved with regular practice.
  9. This asana also helps people with Liver and renal disorders.
  10. Effective in weight loss.
  11. Improves digestion and appetite.
  12. Helps to prevent rheumatism and gastrointestinal problems.
  13. Relives constipation.
  14. Improves blood circulation.
  15. Strengthens ankles, thighs, groins, chest, and abdominal organs.
  16. It improves posture.
  17. Releases back pain.
  18. Rectify respiratory disorders like asthma. So. to get all the benefits of Dhanurasana you have to do it regularly.

Contraindications of Dhanurasana (Bow Pose):

  • This asana should not be practised if you suffer from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had abdominal surgery recently.
  • Women should avoid this asana during pregnancy.

Both ancient yoga and modern science affirm that the spinal cord is not only the most subtle but also the most important part of the body. The spinal column is the key to developing the spine. This asana mainly focuses on the spinal column, and when done with full intent, it strengthens and flexes the back. So, to reap the benefits of dhanurasana you should practice it regularly.

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