How To Do Dhanur Asana Or Bow Pose

Dhanurasana lies in the category of Hatha yoga. ‘Dhanur’ stands for ‘bow’ and ‘asana’ stands for the ‘pose’. It is one of the oldest forms of yoga and helps in stretching the body. It helps to improve the flexibility of the body and lay a good stretch to the core areas. Make sure you perform this asana on your empty stomach or haven’t eaten anything for at least 6 hours. It is one of the best asanas for the Yoga beginners as it helps to bring their body in the habit of proper stretching.

Here is a step by step guide to do Dhanur asana or the Bow pose:

    1. Lie flat on your stomach.
    2. Legs straight and arms holding the toes from behind.
    3. Inhale bring both your legs towards your hips.
    4. Exhale hold your ankles keeping your knees aligned.
    5. Try to touch your toes.
    6. Inhale deeply and lift up your chest high. Along with the same lift up your thighs up from the mat.
    7. Try to look up and hold.
    8. Stay in the same pose for 20 seconds.
    9. Exhale and release.
      You can make a variation in this yoga asana if you can’t do this in an above-stated manner.
    10. You can either hold yourself up keeping your breaths normal or you can inhale and go up up and exhale while going down.

Benefits of doing Dhanur Asana Or Bow Pose:
Dhanur Asana is extremely beneficial for realigning the vertebrae of the spine back to normal. Practicing this yoga asana daily can help you to release all the tension from the back and the butt area. Besides this, it lays a good stress on your back and your belly. One should regularly do this asana in order to tone up the thighs and hamstrings. However, those women who are suffering from the problem of PCOD and PCOS should regularly do this asana to gain the maximum benefits.

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"Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information, assumes no liability for any loss, damage, expense, or anything whatsoever as a result of the implementation of the advice/tips given. If you suspect any medical condition, kindly consult your doctor or professional healthcare provider."

Amrita Lohia


As a transformational and power yoga instructor, she is committed to creating a holistic routine for her students especially for the ones suffering from...