Dhanurāsana (Bow Pose) – Steps, Benefits, and Precautions
Dhanurāsana, or the Bow Pose, is a dynamic back-bending yoga posture that strengthens and stretches the entire front and back of the body. In the final posture, the body resembles an archer’s bow — hence the name.
How to Do Dhanurāsana (Step-by-Step Instructions)
Starting Position:
Lie flat on your stomach on a yoga mat or soft blanket. Keep your arms relaxed at your sides and your legs extended, feet together.
Steps:
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Bend both knees and bring your heels close to your buttocks. Reach back and hold your ankles with both hands.
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Inhale and lift your head, chest, and thighs off the floor while pulling your legs upward and backward.
Your body will arch like a bow, with your arms acting as the string. Keep your knees close together and your gaze forward or slightly upward. -
This is the final position. Hold the pose for 30 seconds to 1 minute, breathing normally.
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Exhale slowly and release the ankles, gently lowering your chest, thighs, and head back to the floor.
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Extend your arms and legs. Increase the space between your feet and relax in the prone position.
Benefits of Dhanurāsana
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Activates and strengthens the spine, back, abdomen, and thighs
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Reduces lower back pain and enhances postural alignment
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Stimulates digestion and tones the abdominal organs
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Helps reduce belly fat and supports weight loss
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Improves energy levels and flexibility in the shoulders and chest
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May help reduce sugar cravings and improve pancreatic function
Precautions
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Avoid this pose if you have hernia, severe back injuries, abdominal surgery, or are physically weak
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Do not perform during pregnancy
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Always practice on a soft surface under guidance if you’re a beginner
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