Dhanurasana Bow Pose | Dhanurasana Steps, Benefits & Stretches

Dhanurasana Bow Pose | How to do Dhanurasana

Dhanurasana bow pose helps you to stretch your body. It is derived from the bow which is the power of the arrow.

This pose can be done in the morning or evening whenever you are free but make sure there should be 3 to 4 hours of gap between food & practise.

Practising this asana will make you fit.

Bow Pose(Dhanurasana) Images:

Dhanurasana Bow pose

Dhanurasana(Bow Pose) Steps:

Step1: Lie down with your foreheads on the floor and slightly spread your legs.

Step2: Bend the legs and Catch the ankles with the corresponding hands.

Step3: When we inhale, we pull the ankles upward, stretch the legs and arms so that the upper body and thighs rise from the floor and rest only on the abdomen.

Step4: Stay in that Position for few second, Depending on your comfort. Beginners can stay between 10 sec – 30 sec.

Dhanurasana Video

Dhanurasana Bow Pose Stretches:

Bow Pose is very good if you want to stretch the entire part of the body. One good thing about this asana is it will reduce your belly.

The main part of the body which will get stretches are


Dhanurasana Bow Pose

Image Credits – Yanalya

Dhanurasana Bow Pose Benefits:

• Stimulates the circulatory system by its dynamism. 

• Stretches the thorax muscles & strengthens them

• Massage the pancreas (prevention against diabetes) and the female reproductive organs (ovaries). 

• Gives an intense massage to all the abdominal organs. 

• Prevents congestion of the liver, pancreatic disorders, dyspepsia, constipation and gastritis.

• Expands the thoracic region and helps those suffering from respiratory problems such as asthma.

• Above all, it gives a deep massage to the muscles of the back, helping to maintain an elastic column.

Precautions And Contraindications
  1. Avoid this asana during pregnancy.
  2. Don’t do this if you have undergone surgery in the last six month because this asana will stretch your body.
  3. Most importantly, if you have pain in neck, shoulder, spine, lower back or legs please avoid it.
  4. High or Low blood pressure patients don’t do it
Preparatory Poses
  1. Bhujangasana
  2. Salabhasana
  3. Supta Virasana
  4. Virasana
  5. Urdhva Mukha vanasana
  6. Setu Bandhasana
  7. Sarvangasana
Follow-Up Poses
  1. Matsyasana
  2. Setu Bandha Sarvangasana
  3. Urdhva Dhanurasana
  4. Urdhva Mukha Svanasana
  5. Ustrasana

Author : Rashmi P

Image Credits – Background photo created by yanalya 

2 thoughts on “Dhanurasana Bow Pose | Dhanurasana Steps, Benefits & Stretches

Leave a Reply

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