Sanskrit: धनुरासन; Dhanur – Bow, Asana – Pose; Pronounced As dah-noo-rah-sah-nah
Dhanurasana or the Bow Pose is one of the 12 basic Hatha Yoga poses. Dhanurasana has been named after the shape the body takes while performing it – that of a bow. Dhanu means bow; Asana means posture or pose.
It is also one of the three main back stretching exercises. It gives the entire back a good stretch, thus imparting flexibility as well as strength to the back. It also opens up the chest.
The spinal cord is not only the most subtle but also the most important part of the body. Most asanas involve the spinal column which is the key to developing the spine. Dhanurasana, when done with full intent strengthens and flexes the back, abdominals, hip flexors and biceps.
In a spiritual practice, Dhanurasana stimulates the manipura (solar plexus) chakra, also called the life source chakra, situated just above the navel. Stimulating this chakra increases the digestive fire and activates the flow of prana, or life energy. Manipura chakra also represents the core Self and is tied to the practitioner’s sense of identity and the ability to be confident and in control.
Getting into the Asana
Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
Fold your knees, take your hands backward and hold your ankles.
Breathing in, lift your chest off the ground and pull your legs up and back.
Look straight ahead with a smile on your face.
Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
Beginners’ Tips
Do practice Bhujangasana, Virasana and Shalabhasana for a few weeks before you practice Bhujangasana. Initially, it might be difficult for some people to hold the ankle and lift the thigh off the floor.
Benefits of Dhanurasana
*Strengthens the back and abdominal muscles
*Stimulates the reproductive organs
*Opens up the chest, neck and shoulders
*Tones the leg and arm muscles
*Adds greater flexibility to the back
*Good stress and fatigue buster
*Relieves menstrual discomfort and constipation
*Helps people with renal (kidney) disorders
*Improves functions of Kidney and liver
*Acts as a stress reliever
Contraindications or Precautions
Avoid this asana if you are suffering from any of the following conditions.
*High or low blood pressure
*Hernia
*Neck injury
*Pain in the lower back
*Headache migraine
*Recent abdominal surgery
*Improves functions of Kidney and liver
*Acts as a stress reliever
