Dhanurasana (Bow Pose)

By : Emma Laurence | : 28 September, 2020
Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)


Etymology and Origins of Dhanurasana

Dhanurasana is a Sanskrit word. Dhanu means Bow, Asana means Yoga pose. So, Dhanurasana in English is Bow pose. It is a back-bending Asana in Hatha Yoga and modern Yoga tradition. Some tradition refers it as Arjun’s bow (from The Mahabharata). It is not very easy, though this Yoga has a great many benefits.


Step by Step Instructions of Dhanurasana

  • First lie down on the bed with face downward as in Shalabhasana.

  • Now bend your legs at the knees and push them upwards over your backside as far as possible.

  • In this situation, catch hold of your legs with respective hands, either the toes or the ankles.

  • Simultaneously raise your head, chest and breast with some pressure; the neck and head should be bent backward to facilitate the half-circle formation.

  • Only your belly and abdomen are now based on the ground, hands and legs remain in the upper side air.

  • You now look like an extended bow with an arrow.

  • Remain in this position for 15 to 20 seconds, or as you feel comfortable.

  • Do not over-stretch at the beginning.

  • Continue to take a deep long breath without any sound.

  • Now return to the original position gently with your legs, chest, breast on the ground; don’t make any haste, perform it in the simplest possible way.

  • Relax as in Shavasana for a minute in a thoughtless manner.

  • Then repeat the feat 3 to 4 times in a row.

  • When you will be habituated, you can increase the retaining period and can keep your legs close together.


Benefits of Dhanurasana


Anatomical Focus & Disease Control

  • Bhujangasana, Shalabhasana and Dhanurasana form a combined series. Bhujangasana deals with the upper part, Shalabhasana the lower part and Dhanurasana strengthens the middle part including the spine.

  • As this Yoga is based on the middle part of the body including the abdomen belly and navel, it significantly improves the Large and Small Intestines, Liver, Spleen, Stomach, the whole abdominal and pelvic region.

  • It strengthens the nerves and muscles of the spine, and hence the spine becomes flexible. As a result, your Ida, Pingala and Sushumna reach a divine balance. Your body Chakra will become aroused.

  • This Yoga maintains the flexibility of your Spline throughout life.

  • Dhanurasana removes the surplus fats from the abdomen, which makes your body stronger and physical appearance youthful forever.

  • It removes the roots of Rheumatism and Diabetes. So, your mobility will improve enormously.

  • It also opens up your chest, breast, neck and shoulders.

  • It removes stress, fatigue and depression thereby increasing your energy for work.

  • This Yoga stimulates your reproductive organs and hence, you remain younger.

  • It also helps to solve Kidney disorders.

  • It also cures Constipation and Colitis.


Benefits for Girls & Women

  • This Yoga removes unnecessary fats from your belly, navel and abdomen so that you remain young forever.

  • It also relieves your Menstrual pain and discomfort.

  • Another unique function of this Asana is the stimulation of your reproductive organs. So, girls must do it during student life.

  • Dhanurasana removes the surplus fats from your abdomen and belly, which makes your body stronger and physical appearance youthful forever.

  • It also opens up your chest, breast, neck and shoulders so that you become beautiful and smart.

  • Your flexibility and agility are improved.



  • Girls and women must not do this Yoga during their Menstrual Cycle.

  • When you are suffering from back and neck injury, stop doing it for this period.

  • Those who are suffering from Hernia should not do it.

  • People with high or low BP should not do it.

  • Girls and women must not do it during Pregnancy.

  • Avoid it during Headache or Migraine.

  • Always do it in an Empty Stomach.


Image Sceour: Background photo created by yanalya - www.freepik.com

About the author:

Emma Laurence
Emma Laurence
Human Psychologist
She is an expert on sexual behavior and human psychology. She is an author par excellence...

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