Dhanurasana or Bow Pose yoga pose is a back-bending asana that improves immunity and provides more oxygen to the body improving organ function. When you do Dhanurashana mindfully, it improves hip flexors. This Bow Pose Asanas opens up the hip flexors. Practicing the Dhanurasana puts pressure on your belly, which helps to stimulate the abdominal and reproductive organs. Dhanurasana is one of the popular yoga exercises for building better immune system. Dhanurasana is a Sanskrit term derived the Sanskrit word dhanu for bow, and asana, for pose). This asana isan intermediate yoga posture performed on the floor.

How to do Dhanurasana (Bow Pose)

  • Stand upright with a straight spine and feet together with arms at your sides.
  • Step your feet as wide apart as comfortable, pointing your toes forward.
  • Inhale. Exhaling, press away through the palms to help lengthen the spine, lower the crown of the head to the floor.
  • Now, hold your big toes with your hands.
  • Go down in steps, going further on each exhalation.
  • Keep the abdomen and thigh muscles active throughout the practice.
  • Bend your knees and grab the foot from outside with your hands.

Benefits of Dhanurasana

In addition to the following benefits, bow pose (Dhanurasana) has several holistic advantages for your body.

  • Dhanurasana helps to strengthens the back and abdominal muscles.
  • Bow Pose stimulates the reproductive organs.
  • Strengthens spine and hamstrings.
  • Dhanurasana opens up the chest, neck, and shoulders
  • This pose helps to tone the leg and arm muscles
  • Adds greater flexibility to the back
  • It helps to alleviate stress and fatigue 
  • Helps to relieve menstrual discomfort and constipation
  • This asana helps people with renal (kidney) disorders

When to avoid doing Dhanurasana

Ladies with Pregnancy should avoid doing this Dhanuraasna (Bow Pose) as this pose directly affects your back and abdominal muscles. Dhanurasana Bow Pose is not recommended for those people with:

  • High or low blood pressure
  • Hernia and a pulled abdominal muscle
  • Pre-existing back pain, neck pain, or injury.
  • Neck injury or pain in the lower back
  • Headache or migraine problem
  • Recent abdominal surgery
  • extreme backpain



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