November 16, 2016

Yoga: Dhanurasana


Dhanurasana, the bow pose, named after the Bow shape that your body resembles while doing it, aims at strengthening your core.

Dhanu =  bow, while asana = pose; pronounced as Dha-nu-raa-sa-na

How to do Dhanurasana:

  1. Lie flat on your stomach with hands on either side of your body
  2. Breathing in, fold your knees, now hold your ankle with your hand
  3. Breathing out lift your chest and your thighs off the ground
  4. Try reaching higher with your toes, by pressurizing your abdomen and lifting your chest higher
  5. Hold in the pose for 5 counts and breathe normally
  6. Slowly breathing out, drop your chest and thighs to the ground slowly
  7. Release your hand from the ankle and bring your feet back on to the ground
  8. Repeat the sequence again and try to hold in the pose for some more time

Here is a video to help you better:

Benefits of The Bow Pose:

  • Strengthens your core, i.e. your abdomen and your back
  • Helps to loosen up and open up your neck, shoulders and chest
  • Flexes your back
  • Stimulates all the organs in your core

Cautions :

  • Avoid the pose if you have High Blood pressure, neck injury, a recent back or abdomen surgery or injury or if you are pregnant.

Preparatory pose: To get the pose right, it is better one practices

  • Cobra Pose / Bhujangasana
  • Shalabhasana

Follow Up Pose:

  • Matsyaasana
  • Setu Bandhasana

Have you tried the Dhanurasana yet? Do you find it difficult or easy, do leave your comments here and don’t forget to follow us on Facebook Twitter | Instagram | Bloglovin | Pinterest | Youtube


Chaicy Sign


  1. This asana has helped me with my back ache

  2. Lorna

    I’ve actually never tried yoga, but I know so many people who love it. I really need to give it a go.

    Raindrops of Sapphire

  3. I like Dhanurasana however, it is difficult to attempt. But if done, it is amazing.

  4. I like this Yoga asana so much. This is easy & have many benefits.

  5. I never liked Dhanurasana, always felt bored while doing it. But it was compulsory to perform it at the end of the session. I just held it for a few moments just for courtesy sake 🙁

    One advantage of this pose it that the sadhak can derive the benefits of both Shalabhasana and Bhujangasana. The former is even more boring! So better to do Dhanurasana . . . 🙂

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