Benefits of Dhanurasana

Dhanurasana Benefits


Uses of bow pose

Dhanurasana is a seated chest opening asana, if you see anatomically the total body gets nicely stretch when you are performing this yoga asana.

Top 5 Benefits of Dhanurasana: 

  1. It is very good for people suffering from asthma and anxiety.
  2. Women who have the menstrual disorder, this asana can play a very important role to manage and regulate the menstrual problems.
  3. It improves digestion, removes fatigue and brings energy back.
  4. This asana strengthens the spine and also strengthens the front of the body.
  5. Improves posture.

When you do this dhanurasana, the shoulders and the upper back muscles are stretched nicely. This asana improves the posture because the spine stretches nicely the posture becomes better when you practice this asana. When you are lying on the abdomen all the organs which are there inside the abdomen gets beautifully massaged and that is the reason why it has a very good impact on all the organs. 

How to do Dhanurasana? 

Let us see how to perform this asana. Dhanurasana or Bow Pose is done in a prone position lying on the abdomen the starting position for all the prone asana is feet together chin on the ground or if you are comfortable put it on the ground, hands by the side of the body and shoulders relaxed. Now we enter into the asana, so what we do is we bring the chin forward then we remain here for a while then we will bend both leg and the knees. You can stretch the ankle after catching the ankle what you will do is you will stretch the toes towards yourself so that your maintaining the feet active when you keep your feet, active and it will engage thighs. It will also engage the core, pelvis and the buttock region so that the impact on the lower back. 

We are going to lift uplifting up from the chin then from chest and knees together, just watch this after holding stretch the toes in now lift. We are lifting from the chin and chest together, when we do this lot of time we will find that it’s difficult to come up from the lower back or from the legs region up also when we do this we have to roll the shoulders. We have to externally open rotate the shoulders outward so that the chest has a face to open up one more thing that we can do is to increase or to increase the height of the knee. While lifting the legs much higher is you should feel that as if you are pushing the ankle away from you and up so we should feel that the hands are being pushed away and up don’t bend the hand at the elbow lot of time people when they do like this bending the elbow. It’s difficult to raise so what we need to do is we need to open the shoulder, open the chest now after keeping the feet active we will let the ankle go away from the body so can you see it becomes easier for the chest to lift and then we will use the hands to lift the ankle up to the seed, you push the ankle up it actually allows the lower extremity to rise higher. This makes it an easier lot of time it looks a little awkward when the only chest is lifting when you can lift your legs also it will have a nice impact on the lower back. In fact, sometimes the impact on the lower back is very intense and it is also very good for the belly. 


People suffering from high or low blood pressure, insomnia, those who have serious neck and backache injuries they should avoid doing Dhanurasana.


You need to breathe properly while holding this asana because it becomes easier to sustain the body. Release your hands, legs and turn your face on one side and relax your breath. When you do this asana it impacts on the abdomen and it stretches the spine. Dhanurasana can be very helpful for the advanced backward bend.


Read More: Toned & Slim Thighs in 7 DAYS

Learn Dhanurasana with a certified Yoga Trainer  or Yoga Instructor


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