As an intermediate yoga pose, Dhanurasana can be a tedious pose to learn and practice if you are new to yoga. Yoga practitioner and trainer Dr Shilpa Patel says: “Dhanurasana, or bow pose, was named after the shape the body takes when performing this asana, which is that of an arc.
‘Dhanu‘means bow and’asana‘means posture or pose. Just as a well-drawn bow is an asset to a warrior, a well-stretched body helps you stay flexible with good posture. It is this determination and consistency that you will explore within yourself as you move smoothly towards Dhanurasana. “
If you are up to the challenge that Dhanurasana is, read on to know more about it yoga pose.
1. How to perform Dhanurasana or Bow Pose?
2. What are the variations of Dhanurasana or Bow Pose?
3. What are the benefits of Dhanurasana or Bow Pose?
4. Dhanurasana or bow pose: FAQ
How to perform Dhanurasana or bow pose?
Dhanurasana focuses primarily on the spine and when done with full intention it strengthens your back and abdominal muscles. Dr. Patel provides a comprehensive guide to performing this asana:
- Lie on your stomach with your feet apart, aligned with the hips and arms at your sides.
- Bend your knees, bring your hands back and hold your ankles.
- Inhale, lift your chest off the floor, and pull your legs up and back.
- Look straight ahead with a smile on your face.
- Keep the pose steady while paying attention to your breathing. Your body is now bent and as tense as a bow.
- Continue to take long, deep breaths as you relax in this pose, but only bend as far as your body allows. Don’t overdo the stretch.
- After 15 to 20 seconds, as you exhale, gently bring your legs and chest back to the floor. Release your ankles and relax.
Advice: For beginners, it can be difficult to lift the thighs off the ground. You can roll up a blanket and place it under your thighs for support. Some people also find it difficult to grip and hold their ankles during practice. Dhanurasana. To deal with this problem, consider tying a cloth around your ankles and hanging on to its edges as you train your body to become flexible enough for the perfect bow pose.
What are the variations of Dhanurasana Or pose a bow?
If you practice the classic form of Dhanurasana is uncomfortable, or if you just want to add an interesting touch to your daily workout routine, try the following variations of the bow pose.
Advice: Regardless of yoga asana that you choose to practice, be sure to give yourself time to perfect it without pushing your body beyond its limits.
What are the benefits of Dhanurasana or Bow Pose?
According to Dr. Patel, here are the benefits of the bow pose:
- In this asana, back flexion will strengthen your back and abdominal muscles and improve your spine, helping to relieve pain. In addition, it will help increase the flexibility of the back.
- The pose of the arch stimulates the reproductive organs and helps to improve menstrual disorders.
- It opens up the muscles of the chest, neck and shoulders and tones them.
- Dhanurasana stretches the muscles of the feet and hands, tones the muscles of the legs and arms and strengthens them.
- This yoga pose can relieve stress, anxiety, and fatigue. It can also help reduce symptoms of depression by controlling the level of the hormone cortisol.
- It relieves menstrual discomfort and constipation.
- Practicing Dhanurasana daily can help people with kidney problems.
Advice: Always consult your doctor or a certified yoga trainer before starting any new workout routine to your fitness program to protect you from injury.
Dhanurasana or bow pose: FAQ
Q: Who should avoid gambling Dhanurasana or the bow posture?
A: The following people should strictly avoid performing Dhanurasana:
- Pregnant women
- People with hypertension or hypotension
- People with a hernia or recent abdominal surgeries
- Those who suffer from severe lower back pain
- Those with migraines and headaches
Q: Are there any specific tips for beginners in Dhanurasana or Bow Pose?
A: Keep these guidelines in mind:
- Pay attention to your breathing; breathe slowly while performing this pose.
- Lean as far as you can, start slowly, and stay gentle with your body.
- Do not hold the ankles if you feel uncomfortable. You can use a strap if you are unable to hold your ankles.
Q: How can I maximize the health benefits of Dhanurasana or the bow posture?
A: Getting the most out of the practice Dhanurasana is only possible when you are in an ideal physical state and perform this yoga pose at a specific time.
- Remember these tips:
- Make sure to perform this yoga asana four to five hours after a meal.
- It is always better to practice Dhanurasana or the laying of a bow in the morning; in case you can’t do it, practice it in the evening.
- Make sure you have done your warm-up exercises before practicing this yoga asana.
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