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What is Dhanurasana? Learn its benefits and how to do it

What is Dhanurasana? Learn its benefits and how to do it

2022-10-07 00:00:00

The origin of Dhanurasana is derived from the Sanskrit word Dhanu, which means bow. During the practice of this asana, the shape of the body becomes like a bow. That's why this asana is called Dhanurasana, or Bow Pose, or back bending pose. This yogasana is considered one of the 12 hatha yoga asanas and is done by bending the waist after lying on the stomach. Its regular practice helps to maintain flexibility in the muscles of the back and spine, thereby providing relief from problems like back pain. Apart from this, there are many other physical and mental benefits of Dhanurasana. Through this article, you will know how Dhanurasana is done and what its benefits are.

Benefits of Dhanurasana


  • This asana strengthens the muscles of the back, shoulders, and neck.
  • It helps to make the spine flexible.
  • Dhanurasana helps in improving digestion by stimulating the abdominal organs.
  • This yoga also strengthens the muscles of the arms and thighs.
  • Its regular practice reduces anxiety and headaches and also helps in curing many other mental problems.
  • Dhanurasana helps in lowering blood pressure and improving kidney function.
  • This asana is extremely beneficial in stimulating the reproductive organs.

Method of doing Dhanurasana


  • Choose a well ventilated flat area.
  • Lie down on your stomach on a carpet or a mat.
  • Now bend the knees and hold the ankles of the feet with both your hands.
  • After that, while inhaling, lift your head, chest, and thigh upwards.
  • Note that during this yoga practice, raise your limbs as much as possible, but do not put too much emphasis on the body.
  • Now the body is in Dhanurasana posture.
  • Stay in this posture for about 1 minute or as per your capacity.
  • Come back to your original position while exhaling again.

Tips for doing Dhanurasana in the initial phase


  • Before doing this yoga practice, keep your mind and body at peace and do not undergo any kind of physical stress.
  • If there is tension in the upper and lower parts of the body, then do not put too much stress on them. This can increase the chances of injury.
  • In the initial phase, if you feel any difficulty in lifting the thighs, support them with something. For this, the blanket can be rolled up and placed under the thighs.
  • It is beneficial to do some stretching exercises before doing this yoga asana.

Take these precautions while doing Dhanurasana


  • If you have recently had any type of surgery in the neck or abdomen, then do not do Dhanurasana.
  • Do not do it if there is a spinal injury or any other problem in the spine.
  • People suffering from TB should avoid this practice.
  • Women should avoid this yoga practice during pregnancy or menstruation.


The informative content furnished in the blog section is not intended and should never be considered a substitution for medical advice, diagnosis, or treatment of any health concern. This blog does not guarantee that the remedies listed will treat the medical condition or act as an alternative to professional health care advice. We do not recommend using the remedies listed in these blogs as second opinions or specific treatments. If a person has any concerns related to their health, they should consult with their health care provider or seek other professional medical treatment immediately. Do not disregard professional medical advice or delay in seeking it based on the content of this blog.