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

Dhanurasana (Bow Pose):

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

It is a basic posture of Hatha yoga. The benefits 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):

Benefits of 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 follow:

  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 practicing 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. Practicing 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 practiced 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 develop 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.

57 thoughts on “18 Benefits of Dhanurasana(Bow Pose) and How to do it”

  1. Everything is very open with a clear clarification of the challenges.
    It was definitely informative. Your website is very useful.
    Thanks for sharing!

  2. Thanks for another informative blog. Where else may I am getting
    that kind of info written in such an ideal method?

    I have a challenge that I am just now running on, and I’ve been at the glance out for
    such info.

  3. Hi there I am so delighted I found your web site, I really
    found you by mistake, while I was browsing on Bing for something else, Regardless I am here now and would just like to say thanks for a
    marvelous post and a all round thrilling blog (I also love the theme/design), I don’t have time to read it all at the moment but I have saved it and also included
    your RSS feeds, so when I have time I will be back
    to read more, Please do keep up the great job.

  4. Wow that was odd. I just wrote an very long comment but after I
    clicked submit my comment didn’t show up.
    Grrrr… well I’m not writing all that over again. Anyhow, just
    wanted to say excellent blog!

  5. Its such as you read my thoughts! You appear to understand so
    much approximately this, excellent blog.

    A great read. I will certainly be back.

  6. Fantastic post however I was wondering if you could write a litte more
    on this topic? I’d be very grateful if you could elaborate a little bit further.
    Many thanks!

  7. I blog frequently and I genuinely appreciate your content.
    This article has really peaked my interest. I will book mark your site and keep checking for new details about once per
    week. I opted in for your RSS feed as well.

  8. Great blog here! Also your site loads up fast! What web host are you using?

    Can I get your affiliate link to your host? I wish my web site loaded up as quickly as yours lol

  9. Hello there, just became aware of your blog through Google, and found that it is truly informative.
    Many people will be benefited from your writing.

  10. That is a great tip especially to those fresh to the blogosphere.
    Simple but very precise info… Appreciate your sharing
    this one. A must read post!

  11. Very nice post. I just stumbled upon your blog and
    wished to mention that I’ve really loved browsing your blog posts.
    After all I’ll be subscribing to your feed and I’m hoping you write again very soon!

  12. This is really amazing information. I follow you and your blog constantly. A very successful and effective blog site.

  13. Hello! I know this is kinda off topic nevertheless
    I’d figured I’d ask. Would you be interested in trading links or maybe guest
    authoring a blog article or vice-versa? My site discusses
    a lot of the same subjects as yours and I feel
    we could greatly benefit from each other. If you might
    be interested feel free to send me an email. I look forward
    to hearing from you! Awesome blog by the way!

  14. I found a lot of really useful information. I will always follow your blog. It has useful and accurate information.

  15. I just like the helpful information you supply on your articles.
    I will bookmark your weblog and check again here
    regularly .Good luck for the next!

  16. I’ve been exploring for a bit for any high quality articles or
    blog posts on this kind of area . Exploring
    in Yahoo I eventually stumbled upon this site. Studying this information So i am happy to convey that I’ve an incredibly excellent
    uncanny feeling I discovered just what I needed.
    I so much indubitably will make sure to don?t fail to remember this website and give it a look regularly.

  17. I know this web page presents quality based content and other information, is there any other site which gives these stuff in quality?

  18. Spot on with this write-up, I actually think this
    site needs much more attention. I’ll probably be
    back again to read more, thanks for the info!

  19. Thanks for ones marvelous posting! I genuinely
    enjoyed reading it, you are a great author.I will make sure to bookmark
    your blog and may come back from now on. I want to encourage that you
    continue your great work, have a nice weekend!

  20. You made some decent points there. I looked on the web for more information about
    the issue and found most people will go along with your views on this site.

  21. I never found any interesting article like yours.
    It is pretty worth enough for me. Personally, if all webmasters and bloggers made good content as you did, the internet will be a lot more
    useful than ever before.

  22. Hello very cool blog!! Guy .. Beautiful .. Amazing .. I’ll bookmark your
    blog and take the feeds also? I’m happy to search out a lot of
    useful info here in the post, we want work out extra techniques on this regard, thank you
    for sharing.

  23. Magnificent items from you, man. I’ve understand your stuff previous to
    and you are just extremely great. I really like what you have acquired
    right here, really like what you’re saying and the way in which wherein you assert it.
    You’re making it entertaining and you continue to take care of to
    keep it smart. I can not wait to read much more from you.
    This is actually a great web site.

  24. Greate article. Keep posting such kind of info on your site.
    Im really impressed by it.
    Hello there, You have done an excellent job.

    I will certainly digg it and for my part suggest to my friends.
    I’m confident they’ll be benefited from this site.

  25. Hi there, I enjoy reading all of your article. I like to write a little comment to support you.|

  26. Having read this I thought it was very enlightening. I appreciate you spending some time and effort to put this information together. I once again find myself spending way too much time both reading and commenting. But so what, it was still worth it!

  27. Hi there. I discovered your blog by the use of Google whilst searching for a comparable topic, your website came up. It appears good. I have bookmarked it in my google bookmarks to come back then.

  28. You ought to take part in a contest for one of the best sites on the web. I will recommend this web site!

  29. Amazing! Its genuinely amazing post, I have got much clear idea concerning from this article.

  30. If you want to grow your familiarity just keep visiting this website and be updated with the newest information postedhere.

  31. Hey there! I just wish to offer you a big thumbs up for your great info you have got here on this post. I am returning to your web site for more soon.

  32. I have recently started a site, the info you offer on this website has helped me greatly. Thanks for all of your time & work.


Leave a Comment