In Dhanurasana (= धनुः + आसान = bow-like posture), the shape of the body generally becomes like a drawn bow, that why it is called Dhanurasana. During this yoga, the posture of the body becomes like a bow, hence it is called Dhanurasana. Dhanurasana is made up of two words. Sagittarius and Asana. Dhanu is a Sanskrit word, which means bow. Whereas, asana means posture. Dhanurasana is also known as Dhanushasana or Bow Pose. While doing this asana, the body makes a shape like a bow. Dhanurasana is considered one of the 12 basic asanas of hatha yoga. This asana is one of the three main asanas mentioned in yoga science for stretching in the back. The whole back gets a good stretch by the practice of this asana. The practice of this asana increases flexibility in the waist and strengthens the waist. Both ancient yoga and modern science have confirmed that the spine is the most complex and important part of the body. In most of the asanas, it has been said to strengthen the spinal cord, considering it as the root of life. Dhanurasana strengthens it by concentrating the most on the spinal cord itself. It not only helps in making the spine strong but flexible also.

1. Dhanurasana
Hello Friends,
Hope you all are well. In our previous post, we tried to take a
look at one of the essential yogasana called “Balasana.” And known that,
how Balasana is very beneficial for physical health like... how Balasana
relieves fatigue, helps to reduce stress, reduces back pain, Balasana
beneficial for the internal organs of the stomach, for muscles, for the brain,
for the skin, helpful in increasing energy in the body. Balasana also has
many other benefits and helps to relieve many more diseases. Now, in this
post, we are going to try to learn about another important Yogasana called
“Dhanurasana”.

2. Dhanurasana
In Dhanurasana (= धनुः + आसान = bow-like posture), the shape of the body
generally becomes like a drawn bow, that why it is called Dhanurasana.
During this yoga, the posture of the body becomes like a bow,
hence it is called Dhanurasana. Dhanurasana is made up of two words.
Sagittarius and Asana. Dhanu is a Sanskrit word, which means bow.
Whereas, asana means posture.
Dhanurasana is also known as Dhanushasana or Bow Pose.
While doing this asana, the body makes a shape like a bow. Dhanurasana
is considered one of the 12 basic asanas of hatha yoga.
This asana is one of the three main asanas mentioned in yoga
science for stretching in the back. The whole back gets a good stretch by
the practice of this asana. The practice of this asana increases flexibility in
the waist and strengthens the waist.
Both ancient yoga and modern science have confirmed that the
spine is the most complex and important part of the body. In most of the
asanas, it has been said to strengthen the spinal cord, considering it as the
root of life. Dhanurasana strengthens it by concentrating the most on the
spinal cord itself. It not only helps in making the spine strong but flexible
also.
Benefits of Dhanurasana
● Strengthen the back
Dhanurasana can be beneficial in strengthening the waist and back. By
doing this yoga, along with increasing the flexibility of the spine, the
muscles of the back can be strengthened. Along with this, a recent study
has also shown that Dhanurasana can help in providing relief from back
pain in women. This yoga asana can reduce the intensity of back pain and

3. can also bring flexibility to the waist. Keep in mind that yoga can be
beneficial only by doing it continuously.
● Strengthen abdominal muscles
The benefits of Dhanurasana also include strengthening the abdominal
muscles. Dhanurasana yoga is a complete back-bending yoga. Because of
this, all the muscles of the body are stretched, that is, they are stretched. In
related research, it is clearly known that Dhanurasana yoga can strengthen
the abdominal muscles. Also, it can increase appetite.
● Relief from Anxiety and depression
Yoga poses like Dhanurasana can be beneficial to overcome depression
and anxiety. According to a study published by NCBI (National Center of
Biotechnology Information), yoga can help in reducing the symptoms of
depression and anxiety. Studies have found it to be an effective way to
improve anxiety and depression. At the same time, Dhanurasana was also
included in the Yogasanas included in the research.
According to this study, increased levels of the hormone cortisol can cause
depression. At the same time, yoga can reduce the level of this cortisol
hormone, which can protect against the risk of depression. However, more
research is needed on how beneficial Dhanurasana will be in control this
hormone.

4. Dhanurasana-Bow-Pose
● Kidney disorders
It is believed that kidney-related disorders can also be avoided by doing
yoga regularly. According to one study, a six-month yoga program, which
included Dhanurasana yoga, was found to be beneficial in lowering blood
pressure and improving kidney function. In such a situation, it can be
believed that yoga like Dhanurasana can be beneficial for the kidney. The
thing to note here is that there are some serious problems related to
kidneys, which can be treated only by a doctor. Actually, the benefits of
Dhanurasana do not include curing the disease, but preventing the disease
and reducing its symptoms.

5. ● Helps tone leg and arm muscles
The benefits of Dhanurasana yoga can also be seen in improving the tone
of the leg and arm muscles. A study mentions that Dhanurasana can tone
the muscles as well as improve the elasticity of the ligaments (elastic tissue
present around the joints).
Explain that toning the muscles means maintaining the level of tension
present in the muscles. In fact, all muscles in the body maintain a level of
tension or a level of resistance to stretch. This tension helps to control and
maintain the straight posture of the body. Also helps maintain quick muscle
response and mobility. In such a situation, the benefits of Dhanurasana
Yoga can be seen. Apart from this, the benefits of doing Dhanurasana can
be seen in the muscles of the torso, heels, and waist.
● Stimulate reproductive organs
The benefits of Dhanurasana can also be seen to stimulate the
reproductive organs. According to research on this, Dhanurasaran Yoga
can stimulate the uterus. In addition, it can also increase blood flow and
relieve back pain during menstruation. At the same time, in another study, it
is mentioned that Dhanurasana also stimulates the abdominal organs.
Some other benefits of Dhanurasana
● For thyroid: This yoga asana stimulates the thyroid and adrenal
glands and helps in the secretion of its hormones.
● For displaced navel: This yoga practice is beneficial for bringing the
displaced navel to its place.
● For Asthma: This asana is very beneficial for asthma patients. Its
practice gives a good stretch in the chest and increases the capacity
of the lungs, which is very important for asthma patients.

6. ● For diabetes: This asana is very beneficial for patients with diabetes.
Its practice stimulates the pancreas and helps in the secretion of
insulin, which helps balance the sugar. Its practice benefits both
diabetes type 1 and diabetes type 2.
Dhanurasana_Bow_Pose
Dhanurasana Steps
In the beginning, some people are afraid to do Dhanurasana, but it can be
done slowly by following the steps given below. So, let's know the way to
do Dhanurasana properly.
● First, you lie down on your stomach.

7. ● While exhaling, bend the knees and hold the ankles with your hands.
● While breathing, raise your head, chest, and thigh upwards.
● According to the flexibility of your body, you can lift your body higher.
● Try to take the weight of the body on the lower abdomen.
● When you lift your body completely, try to reduce the space between
the legs.
● Breathe slowly and exhale slowly. Wear the posture according to
yourself.
● When you want to come back to the original position, come down by
exhaling deeply.
● It's a complete cycle.
● In this way, you try to do 3–5 cycles.
Some helpful tips for Dhanurasana
If you are doing Dhanurasana for the first time, then it is necessary to take
care of some things. We are giving some important tips below:
● First, don't create any kind of tension in the body.
● If the upper and lower part of the body is not able to stretch much, do
not force it. This can cause injury.
● In the initial stages, while doing Dhanurasana, it is difficult to lift the
thighs, then give it support.
● A blanket can be rolled up and placed under the thighs to support the
thighs. This will help in lifting the thighs upwards.
● Also, it can be beneficial to stretch the body a little before doing this
yoga asana.

8. Ardha Dhanurasana
People who have difficulty in doing Dhanurasana can start with Ardha
Dhanurasana in the beginning, how to do Ardha Dhanurasana correctly is
explained below.
● To do Ardha Dhanurasana, first of all, keep a little distance between
the two legs and lie on your stomach on the yoga mat.
● After this, apply your chin and hands on the ground. The palms will
be towards the ground.
● Now bend the knee of your left leg and, while taking the left-hand
back, hold the heel and lift it upwards.
● Then take a deep breath and lift the entire left part of the body
including the left leg upwards.
● During this, keep the neck in the direction of the back.
● After this, keeping the right hand on the ground, take it forward.
During this, take long breaths 2 to 5 times.
● Now exhale slowly and move the body down.
● Repeat this process on the right side as well.

9. Ardha Dhanurasana
precautions
Some precautions should be taken while doing Dhanurasana.
● Those people who have severe back pain should not do
Dhanurasana.
● Hernia patients should avoid doing this asana.
● Avoid the practice of this asana if you are suffering from an ulcer or
peptic ulcer.
● People suffering from colitis should not do it.
● People with above blood pressure should do this asana in
consultation with an expert.
● Do not do this if there is a complaint of stones

10. ● People suffering from sciatica should consult a specialist before doing
it.
Conclusion
Dhanurasana or the 'Bow pose' is a yoga asana that takes its name from
the Sanskrit words dhanus meaning 'bow' and asana (आसन, IAST: āsana)
meaning 'posture' or 'seat'. The asana is also called Urdhva Chandrasana
or 'upward moon pose' due to the similarity of the shape of the body in the
asana to that of a bow. It is categorized as a backbend.
The bow pose is considered to be good stretch for the back and abdominal
muscles and is said to be therapeutic for asthma and other respiratory
problems. It is also said to be helpful in relieving constipation and
menstrual cramps.
Dhanurasana is an excellent asana for improving digestion and stimulating
the abdominal organs. It is also good for toning the muscles of the back
and thighs. Regular practice of this asana can help to reduce fat around the
waist.
Dhanurasana, or the bow pose, is a great way to open up the chest and
shoulders and strengthen the back muscles. It can be a challenging pose
for beginners, but with a little practice, it can be mastered. Remember to
keep your breath steady and smooth as you move in and out of the pose.
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