DHANURASANA
Method of Practice: Dhanurasana (Bow Pose)
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01
Lie flat on your abdomen with your feet slightly apart. -
02
Bend your knees and hold your ankles with your hands. -
03
As you inhale deeply, lift your chest off the floor while simultaneously pulling your legs upward and backward. -
04
Keep your gaze forward and hold the posture for a few seconds while breathing normally. -
05
Slowly return to the starting position. -
06
Repeat 3–4 times.
Benefits of Dhanurasana (Bow Pose)
- Improves digestion.
- Strengthens the back and increases the flexibility of the spine.
- Opens and stretches the chest, neck, and shoulders.
- Helps reduce stress.
- With regular practice, may help reduce excess abdominal fat.
Particularly Beneficial / Supportive Practice For
- Particularly beneficial for diabetes mellitus, gas, acidity, constipation, mild lower back pain, and poor posture (rounded shoulders).
- Also serves as a supportive practice for asthma and other respiratory disorders, helping regulate cortisol (the stress hormone), and reducing excess fat around the abdomen and thighs.
Contraindications / Precautions
- Do not perform this pose if you have:
- Peptic ulcer
- A lower back injury
- A neck disorder or injury
- A severe slipped (herniated) disc
- High blood pressure
- Hernia
- Note: If you have any chronic medical condition or are recovering from an injury, practice this pose only under the guidance of a qualified physician or yoga expert.
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