Dhanurasana Yoga Asanas | Benefits | Precautions

List of dhanurasana yoga asanas

Yoga is the excursion of the self, through the person, to the self. Yoga is a group of physical, mental, and devotional practices or regulations which originated in pre-historic India. There is a wide range of yoga schools, exercises, and goals in Buddhism, Hinduism, and Jainism. Among the most notable types of yoga are Hatha yoga and Raja yoga. The well-spring of yoga has been theorized to date back to the pre-Vedic Indian rituals; it is indicated in the Rig-Veda.

The yoga asana is the manageable and the easiest way to eliminate our excess weight and to meditate our body and brain. The pre-historic practice kinds of yoga asana supplied a wide range of mind and soul benefits inclusive of other benefits like giving strength and elasticity, stress relief and cure many diseases. Primarily yoga is all about the stretching of our body in various forms and meditation.

List of dhanurasana yoga asanas        

There are more than 50 yoga poses or asanas

  • Surya Namaskar (sun salutation)
  • Dhanurasana (bow pose)
  • Bhujangasana (cobra pose)
  • Kapalabhati pranayama
  • Slow stretching yoga asana for neck
  • Tadasana (mountain pose)
  • Uttanasana (standing forward fold pose)
  • Trikonasana (triangle pose)
  • Baddha konasana (bound angle pose)
  • Relaxing yoga asana (eagle twist)
  • Sirasana yoga (headstand pose)
  • Sarvangasana (shoulder stand)
  • Paschimottanasana (forward bend pose)
  • Halasana yoga (plow pose)
  • Ardha halasana (half plow pose)
  • Pavanamuktasana (wind removing pose)
  • Uttana padasana (raised-leg pose)
  • Setu bandhasana (bridge pose)
  • Vajrasana (diamond pose)
  • Matsyendrasan (half twist pose)
  • Ananda balasana (happy baby pose)
  • Balasana (child’s pose)
  • Shavasana (corpse pose)
  • Virabhadrasana (warrior pose)
  • Ustrasana (camel pose)
  • Garudasana (eagle pose)
  • Natrajasana (lord of the dance pose)
  • Naukasana (boat pose)
  • Marjariasana (cat pose)
  • Utthita hasta padangusthasana (extended hand to toe pose)
  • Hasta uttanasana (raised arms pose)
  • Hastapadasana (forward bend pose)
  • Prasarita padottanasana (wide-legged forward bend pose)
  • Vrikshasana (tree pose)
  • Ardha chakrasana (half wheel pose)
  • Viparita Virabhadrasana (reverse warrior pose)
  • Chakrasana (full wheel pose)
  • Ardha chandrasana (half moon pose)
  • Adho mukha svanasana (downward facing dog pose)
  • Vyaghrasana (tiger pose)
  • Bakasana (crow pose)
  • Makarasana (crocodile pose)
  • Salabhasana (locust pose)
  • Bhekasana (frog pose)
  • Gomukhasana (cow head pose)
  • Virasana (hero pose)
  • Sputa virasana (reclined hero pose)
  • Kumbhakasana (plank pose)
  • Vasisthasana (slide plank pose)
  • Utthan pristhasana (lizard pose)

Dhanurasana: Bend like a bow!

Dhanurasana Yoga is a backbend that intensely opens the chest and the front of the body. The name originated from the Sanskrit dhanu, meaning “bow” and asana, meaning “pose.”  Dhanurasana is habitually referred to as bow pose in English. This asana is the eighth pose in the 12 fundamental postures of Hatha yoga. It is also the end of the three back- bending poses in a graded Hatha yoga class. Thus the name is ‘the Bow Pose’ because, in the ending position, the body features a bow. In this pose, the abdomen and thigh meaning the wooden part of the bow whereas legs, lower parts and arms meaning the bow string.

What to follow after Dhanurasana Yoga?

In a regular practice, dhanurasana encourages the Manipura (solar plexus) chakra, also called the life source chakra, located just above the navel point. Stimulating this chakra expands the digestive fire and operates the flow of life cycle or the life energy. The health benefits of this yogic posture are weight loss, strengthening the lower back, curing asthma, making your intact spine flexible.

Manipura chakra also represents the central self and is tied to the practitioner’s sense of specification and the ability to gain confidence and in control. It is one of the steps of the popular series of asanas known as Padhma Sadhna. Successful exercising of the Dhanurasana has been known to soothe a lot of difficulties, both mental and physical. Dhanurasana or bow pose or Urdva Chakrasana should not be performed or practiced by the humans who suffer from excessive problems of spinal cord and disc.

Things to know before practicing Dhanurasana

You must be assured to keep your stomach and bowel unfilled before you exercise this asana. Consume your meals at least four to seven hours before you do this asana so that your food gets dissolved, and there is sufficient energy for you to expand during the practice. It is best to exercise yoga first thing in the morning. But in the incident you cannot work out in the morning, it is alright to practice it in the evening.

Level for Dhanurasana Yoga

This is the basic level to practice this pose.

Style for Dhanurasana Yoga

Vinyasa style is used for this pose.

Duration for Dhanurasana Yoga

20 to 25 seconds of time duration is required to practice this pose.

Repetition of Dhanurasana Yoga

Once or twice some repetitions are allowed in this pose.

Stretches of Dhanurasana Yoga

This yoga pose stretches the abdomen, thorax, thighs, ankles, groin, spindle-shaped muscles, throat, and front of the body.

Strengthens Dhanurasana Yoga

This yoga pose strengthens the back.

How to practice Dhanurasana Yoga?

Step 1: Some preparatory poses should be practiced before practicing Dhanurasana, which areBhujangasana (cobra pose), Salabhasana (locust pose), Virasana (hero pose) and Setu Bandha Sarvangasana (bridge pose).

Step 2: Lie on your underpart with your hands alongside your trunk of the body, palms up. (You can also use a wrapped blanket to pad the front of your trunk of the body and legs.) Exhale and crook your knees, bringing your heels as close as you can to your backside. Touchback with your hands and take hold of your ankles (but not the top of your feet, i.e., the toes portion). Be assured that your knees are not more extensive than the width of your hips, and keep your knees hip width for the duration of the pose.

Step 3: Inhale and firmly uplift your backward part of your foot above the ankle away from your butts and, at the same time, lift your thighs away from the floor. This will have the outcome of pulling your upper body and head off the level. Retreat the tailbone down towards the floor, and keep your back muscles elastic. As you continue uplifting the heels and thighs higher, compress your shoulder blades firmly against your back to open your heart. Draw the tips of the shoulders away from your ears and stare forward.

Step 4: with the belly compressed against the floor, breathing will be painful. Breathe the more into the back of your trunk of the body, and be sure not to stop breathing.

Step 5: while exhaling, bring down the head and the legs up to knee joint. Retain this posture as long as you can hold and slowly come back to the initial position.

What to follow after Dhanurasana Yoga?

There are some follow-up poses which must be practiced after practicing Dhanurasana. They are:

  • Chakrasana (full wheel pose)
  • Ustrasana (camel pose)
  • Matsyasana (half twist pose)
  • Setu Bandha Sarvangasana (bridge pose)
  • Urdhvamukha Shvanasana ( upward facing dog pose)

Benefits of DHANURASANA or Bow Pose

Bow pose is one of the Yoga poses, which incorporates the benefits of two various asanas, i.e., Bhujangasana and Shalabhasana. The following vital benefits or advantages of Dhanurasana are:

Dhanurasana Yoga or Bow Pose for weight loss

Dhanurasana Yoga or Bow Pose gives last expansion of the abdomen and stomach area.  Constant the practice of this asana helps to shed and burn fat of the above-said regions of the body. It also provides universal toned shape to the entire body.

Dhanurasana Yoga is Best for lethargy

Bow pose is beneficial for conquering sloth. It works directly on the solar nerve at the navel point, which is a large supportive nervous center. These nerves facilitate better effectiveness, which in turn leads to improved behaving of vital organs such as digestive, and reproductive.

Dhanurasana Yoga Massage liver

It ensures correct functioning of entire abdominal organs. It massages the liver, which in turn helps digestion.

Dhanurasana Yoga or Bow Pose Treats diabetes

The pancreas gets appropriate matching by performing Dhanurasana. It activates further emission of the correct quantity of endocrines and insulin that helps in stabilizing of sugar in the blood. Both the type of diabetes, i.e., Type 1 and Type 2 will be managed by practicing this critical yoga posture.

Blood cleansing with Dhanurasana Yoga

Since it helps to drain blood to the entire body as well as different organs. Therefore, to a higher range, it works as a cleansing process.

Improve Kidney health with Dhanurasana Yoga

By mounting bow pose, the kidneys works more efficiently this guides to better fluid balance in the body.

Dhanurasana Yoga or Bow Pose Strengthens spinal columns

Dhanurasana refreshes and regenerates the spinal column. It soothes stiffness, and the spine is made more flexible and healthy because the ligaments, muscles, and nerves are given a good expansion. This asana brings back flexibility to the needles and fits the abdominal organs.

Dhanurasana Yoga or Bow Pose Good for heart

It rubs the heart. These are done by the trunk, which is pushed towards the center by the excess pressure in the stomach.

Dhanurasana Yoga can Treats asthma

It is one of the best yoga poses for removing the bending tendency of asthmatics, which bothers ill health. Dhanurasana reorganizes the back thus improves the breathing processes. This in turn guides to free flow of air through the nasal passageways.

Massage thyroid and adrenal glands

The emission of the adrenal glands is standardized. Blood is drained through the organs. It is this result that quickly eliminates tiredness, for cortisone emitted to give you the required uplift or of you is hyperactive; the emission of the cortisone is disposed of so that the body attains stability.

Dhanurasana can Cures back pain

The ligaments, muscles, and nerves in the back are given good expansion, and the spinal column is regenerated. It is advantageous for treating depression in the end.

Dhanurasana Treating slipped discs

The people who are facing slipped discs have obtained relaxation from the regular practice of Shalabhasana and Dhanurasana.

Dhanurasana Bow Pose Locate navel

It places the dislocated navel right, which could be the reason of the pain in the legs, stomach or even loose motions or irregularity.

Dhanurasana Yoga or Bow Pose Strengthens shoulders

Bow pose hardens your shoulders, neck, back, arms, thighs and hamstring muscles.

  • Helps to cure obesity, sick person and gastrointestinal issues.
  • It improves posture by working on postural muscles.
  • Reduce headaches whose birthplace might lie in spinal problems, especially in the cervical area.

Tips for Practicing Dhanurasana Yoga

  • While practicing the bow pose, try to use the leg muscles only and let the back be unassertively bent backward.
  • Be assured that your hands clutch around the area of the ankles, not the feet.
  • Keep your feet together so that the big toes remain in connection throughout the entire exercise.
  • Relaxing the weight of the body on the ribs instead of regaining the smooth part of the abdomen in the ending pose.
  • Alter the balance of your body so that the belly lies in contact with the floor.
  • Bending the arms. Keep the arms aligned throughout the entire practice.

Precautions with Dhanurasana

  • Human beings who suffer from heart diseases should avoid practicing it.
  • Humans with high and low blood pressure should avoid doing it.
  • Human suffering from a hernia, appendicitis, peptic or duodenal ulcers, colitis and other abdominal ailments should not practice this asana, and before exercising it, the person should always consult a yoga expert.
  • Do not practice this asana just after consuming your meal. There should be at least 4 hours.
  • It is suggested not to do Dhanurasana immediately before going to bed at night as it motivates the adrenal glands and the energetic nervous center in the navel, which may lead to sleep difficulty.
  • Pull your chest and thighs unique up and do not bend your elbows.
  • Keep the width of your knees inflexible according to the width of your shoulders.
  • Humans with swing back or chronic back pain should always consult a yoga expert before performing this asana.
  • This asana should not be exercised if you suffer from migraines, headaches, neck injuries or if you have had an abdominal surgery recently.
  • Women should evade this pose during pregnancy.
  • Do not pressure your body while raising the legs or the upper part of the body.


Yoga is not just a procedure to gain your fitness goals; it is a process to regain a peaceful mind, and feeling re-energized and upgrade performance. No yoga can be known as a perfect yoga, every yoga pose has its advantages, and one should try to include yoga practice on a regular basis for a better life. The Dhanurasana Yoga is one such familiar and well-believed yoga pose that is extremely advantageous to your back. Start practicing it from today.

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