Check Complete information about Dhanurasan or The Bow Pose

dhanurasana or bow pose


When performing Dhanurasana, the body is visible like a “bow” shape. Hence this posture is called Dhanurasana. This asana is very beneficial for the waist and spinal cord. Performing Dhanurasana exercises the muscles of the entire body from neck to back and lower back. If you want to get the maximum benefit of this asana, then firstly you should do Snake Pose, followed by Shalbhasan (Locust Pose), and finally the third Dhanurasana (The Bow Pose). Many yogi-sages also call these three asanas “Yogasanatrayayi”. This asana not only provides strength to the nerves of the body but also helps in removing complex diseases related to the stomach. Whether to control weight or shape the body, Dhanurasana is a very virtuous posture.

Read More: Yoga School in Rishikesh

Steps to do Dhanurasan or Bow Pose



  • First of all, choose a clean rest and a flat place, after that sit on a mat. (Note – Any posture is more beneficial than doing open-air posture.).
  • To start Dhanurasana, first of all, lie on the mat. Then apply your chin (Chin) to the ground. Put both your hands in the direction of the feet and keep them on the ground near the waist. The palms of your two hands (Palms) should be bent towards the sky.
  • Now forward, raise both legs up by kneading both your knees. When both the feet of your feet come to both the hips, then hold your ankles with both hands.
  • Remember that while holding the ankles of the feet, the hands should be straight with both elbows.
  • Now slowly take a deep breath inside the body and pull both your legs backwards. And at the same time try to raise both thighs and hips above the ground. (Note- inhale even while raising the hips).
  • When you are raising both thighs and hips above the ground, along with that, keep your chest and neck also above the ground.
  • When the chest is fully elevated, then try to move your uplifted neck as much as possible. (Nore- Do not try too much as you start having neck pain).
  • Try to stay in this posture for as long as possible (ten to twenty seconds). After that, bring the hips and thighs slowly towards the ground. And also bring the front part of your body, i.e. chest and head, to the ground.
  • Now free the ankles held by both hands and keep the hands in the same position as they were while starting the posture.
  • Slowly straighten both bent knees and place both feet on the floor as before. (Note- When you are getting free from Dhanurasana posture, that is, bring the head, chest, thighs and hips down to the ground, then the breathing is to be released outside the body.).
  • In the end, he kept taking it for a while. And start the second set when fatigue is away. And after doing three sets, rest in “Shavasan”.
  • The new person may have difficulty lifting the hips and thighs while performing Dhanurasana. Till such practice progresses, this asana should be started by lifting the front part of the body, ie chest and neck and keeping the arms straight by holding the ankles of both feet with both hands. And then when the practice increases in this “simple Dhanurasana” then the practice of lifting the thighs and hips should start.

Duration Of Dhanurasana or Bow Pose

Dhanurasana should be done on an empty stomach and in the morning. After coming in the posture of Dhanurasana, one should try to stop in the same posture for ten to twenty seconds. If you can stop breathing, this posture can be done by stopping the full breath in the body while being in Dhanurasana posture. After reaching Dhanurasana posture, it can also be done with the action of breathing in and out at normal speed. This asana should be done two to three times. (Note- a set of 10 to 20 seconds, three such sets).

Caution in Dhanurasan or The Bow Pose

  • This asana is completely forbidden for pregnant women. If there are serious problems related to the waist, they should do this asana only after consulting the doctor.
  • If you have stomach ulcers, this posture may be a factor. People with hypertension should not do this asana. If there are complaints of headaches, they should also not do Dhanurasana.
  • If you have an intestinal disease or have any serious problem in the renal bone, they should not do this asana.
  • Do not do this asana if you have a severe neck injury or have migraine problems.
  • This asana is harmful to a person suffering from Hernia disease.
  • If there is severe pain in any part of the body after doing Dhanurasana, immediately stop the posture and go to the doctor. If possible, do this asana by learning under the supervision of a yoga teacher. Increase the Dhanurasana deadline gradually.

Benefits Of Dhanurasana or Bow Pose

  • This posture makes the reed bone strong and flexible. Relieves normal back pain.
  • Dhanurasana strengthens the digestive system of the body. Complicated diseases related to stomach such as acidity, indigestion gas, sour belching and general abdominal pain are overcome.
  • Doing Dhurasana provides exercise to all the nerves of the entire body. The body becomes agile, the fat/fat accumulated on the body is reduced, and obesity is reduced.
    Performing Dhanurasana strengthens the chest, thighs and shoulders.
  • Dhanurasana is the ultimate beneficiary to overcome problems related to the menstrual cycle of women.


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