Yoga Pose: Bow Pose (Dhanurasana)


Parsva Dhanurasana! The Bow Pose or Dhanurasana is called so because the frame attains the shape of a bow (Dhanura) while this pose is performed.

Additionally known as the Urdhva Chakrasana or Upward Wheel Pose, it is a good again-bend pose that is beneficial if achieved after doing activities that contain forward bending (cycling, golfing, swimming, and so forth).

Health Benefits

The Bow Pose stretches the entire front side of the body together with the throat, chest, abdomen, hips, groins and thighs, and ankles. It improves posture and strengthens the back. Bow pose is likewise recognized to stimulate the neck muscle groups and the reproductive organs. It is a great chest opener pose and allows expand chest hollow space for Pranayama. additionally, it tones the arms and legs.

It’s by far a really perfect pose to bust strain, fatigue, and anxiety & relieves menstrual pain and constipation. It acts as a therapy for kidney-associated issues. due to the fact this pose opens up the lungs, it’s miles stated to alleviate breathing illnesses.

Getting into the pose

What you need: Room with sparkling air (if you’re doing it interior, in any other case, do it in an open region), and you.

Difficulty Level: beginner

Preliminary position: Corpse Pose (Savasana)

Drishti or Gaze: ahead, in course of the nostril


Lie on your stomach together with your fingers alongside the perimeters and gaze toward the front. Inhale slowly.
Exhale and bend your knees bringing the heels as close to your hips as you can.
reach returned and catch hold of your ankles. Make certain you don’t keep the ft or pinnacle of your ft and your knees must not be greater than hip-width apart.
Inhale on a rely on three and raise up your heels (far from your hips). simultaneously, carry the thighs far from the ground. At the same time as doing those two movements, firmly press your shoulder blades towards the lower back and gaze ahead.
One may also revel in problems in the respiratory, so be careful to inhale to a depend of one-2-three and exhale the same way too.
Hold the pose for more than one breath, until you are cozy, and release as you exhale. Repeat it thrice alongside different yoga poses.
Rest in the baby’s pose in case you feel exerted.

Other variations

Parsva Dhanurasana (aspect Bow Pose): carry out the bow pose as said above after which dip your left shoulder closer to the ground, as you exhale. Tug your right foot to the left and roll onto your left facet. you could do this without preserving your ankles. Repeat the same with the alternative facet.

Beginner’s tips

If lifting the thighs up the ground seems difficult then use a rolled-up blanket or towel underneath the knees for assistance.

  • Wheel Pose (Urdhva Dhanurasana)
  • Camel Pose (Ustrasana)
  • Dancer’s Pose (Natarajasana)

Important Notes
Pregnant ladies have to keep away from practicing this pose.
patients with excessive or low B.P., hernia, or migraine ought to now not to practice Bow pose.
This pose is also no longer beneficial for people with neck harm or who have had abdominal surgery recently.

ALSO READ: 5 Steps To Archer Pose

Muhammad Afzal is the founder of tarot, where he writes about spirituality, mediation, and astrology with the aim of inspiring people on their self-discovery journeys.

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