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Dhanurasana – Bow Pose Yoga – Steps By Step
Dhanurasana (धनुरासन – Dhanurasana In Hindi), also called Bow Pose in Yoga, gives the appearance of a stretched bow in the final pose. The stretched hands and legs represent the strings of a bow, and the body and the thighs represent the bow. Therefore it is also known as the bow pose. Dhanurasana works in many ways to stretch out the body and its parts, stimulating its organs to perform to their optimum. The posture of Dhanurasana develops an attitude of self-confidence and fearlessness in a practitioner.
Dhanurasana Steps
- Spread a Yoga mat or blanket on the floor and lie flat on the stomach in a line, with the arms and hands beside the body.
- Close the eyes and relax the whole body.
- Bend the knees and bring the heels close to the buttocks.
- Catch hold of the right ankle with the right hand and the left ankle with the left hand firmly.
- Put the chin on the floor. This is the starting position.
- Inhale deeply and while retaining the breath tense the leg muscles and push the feet away from the body.
- Raise the head, body and the thighs together so that the whole burden of the body rests on the abdomen and the spine is nicely arched backward like a bow.
- Maintain the final pose for as long as is comfortable.
- Retain the breath in the final position if the position is held for short period. Otherwise, practice slow and deep breathing.
- Slowly while breathing out, relax the leg muscles, lower the legs, chest, and head and come to the starting position.
- Release the pose and relax the whole body in Savasana until the respiration returns to normal.
- This is one round. Practice two to three rounds.
Dhanurasana Preparatory Poses
Saral Bhujangasana (Sphinx Pose)
Dhanurasana Sequence
The Dhanurasana is ideally practiced after Bhujangasana and Shalabhasana.
It should be followed by a forward bending posture like Pawanmuktasana, Paschimottanasana or Dronasana.
For Benefits and Contraindications of Dhanurasana, please visit –
