Dhanurasana or the Bow Pose – Benefits, Yoga, Excercise

Bow Pose or Dhanurasana is similar to backbend and is one of the 12 basic Hatha Yoga poses. Basically, you have to lift your torso up and backward. The chest remained open and the back is deeply stretched. This asana is extremely helpful in stretching the back.

Dhanurasana yoga pose

What is Dhanurasana?

The word Dhanurasana is derived from two Sanskrit words, dhanur meaning ‘bow’ and asana meaning ‘posture’.While performing this asana the body takes the shape of a bow, that is why it is referred to as Dhanurasana. Dhanurasana helps in stretching the body and makes it flexible.

As a well-stretched bow is an asset to the warrior the flexible and stretchable body is an asset for a healthy life.

How Difficult is it?

This asana is a little difficult for beginners thus do carry out a small warm-up session before doing this asana. Dhanurasana is one of that asana that becomes simple and easy with time and practice. If possible try this asana under the guidance of a yoga trainer or fitness teacher for the absolute clarity of the technique and for getting better results.


1.Always do this pose by setting up a specific time and in an ideal physical state.

2.Perform this asana after 4 – 5 hours of having your main meal.

3.The best time for this pose is in the morning but due to some reason if you are unable to do this in the morning then do this asana in the evening.

4.Warm up yourself with some preparatory asanas like shalabhasana and bhujangasana before doing Dhanurasana.


1.Keep your feet apart and lie on your stomach. Keep your arms on the side.

2.Fold your knees and hold your ankles with your hands.

3.Breathe in and pull your chest off from the ground. Pull your legs up too and stretch your back.

4.Look straight.

5.Hold this position for some time and pay attention to your breath. Your body has now taken a shape of a bow.

6.Take long deep breaths and relax in this pose. Don’t push yourself much, only bend as per your convenience and body strength.

7.After relaxing in bow position for 15 -20 seconds exhale slowly and bring your chest and legs gently to the ground. Release your ankles and relax.


1.Helps in strengthening the back and abdominal muscles.

2.Helps in stimulating the reproductive organs.

3.Helps in making the neck, chest, and shoulder flexible.

4.Helps in toning of arm and leg muscles.

5.Adds on to the flexibility of the back.

6.Helps in alleviating fatigue.

7.Very effective in reducing menstrual discomfort and constipation.

8.Very helpful for people with kidney disorders.


1.Not preferred for pregnant women.

2.People with high or low blood pressure should also avoid it.

3.People with the problem of Hernia should also not do this asana.

4.People with the injuries in neck should avoid it.

5.If you have pain in the lower back the do not perform Dhanurasana.

6.Not preferred for people with the problem of migraines.

7.If you have undergone any recent abdominal surgery then avoid performing this asana especially in the initial few weeks.

Some Variations

1.The frequency of bending depends upon person to person. So bend only that much as permitted by your body.

2.If you are unable to hold your ankles with the hands, you can even use the strap.

Add a Comment

Your email address will not be published. Required fields are marked *