What Is Bow Pose – (Dhanurasana)

The Bow Pose is so called because it resembles an archer’s bow. In this pose, your trunk, thighs and legs held by your outstretched hands make a perfect bow of the body. This is a wonderful asana that expands the shoulders and rib cage and throws open the throat and is a welcome change from all the usual movements the body is so accustomed to. Above all, this pose is very good for improving one’s posture as well as in strengthening the arms and back muscles.

1.  Lie flat on the abdomen hands folded under your forehead and take a few breaths. Now, with an inhalation, bend the knees, and take your heels as close as possible to your hips. Reaching behind, clasp your ankles with both hands and (do not hold your toes, though). The distance between your knees should be no more than hip width for the whole duration of this pose.

2.  With a deep inhalation, raise your heels higher and, simultaneously, pull your thighs off from the floor. Push your tailbone downward into the floor, all the while keeping your back muscles relaxed. As you continue to raise your heels higher and your thighs off the floor, also pull the shoulder blades firmly back; this will throw open your chest. Look directly in front, all throughout.

3.  With your abdomen pressed down on your mat, you may find it a little difficult to breathe. Even so, it is not impossible, so do not hold your breath.

4.  Hold the pose for 20 – 30 seconds. To come out of the pose, exhale and let go of your ankles, let your legs and torso sink back onto your mat. Fold your arms and rest quietly on your hands for a couple moments. The pose can be repeated one or two more times.

5.  Advanced students may end this exercise by releasing their legs and without letting them fall to the mat try and build up resilience by “floating” over the Mat.

Benefits Of Bow Pose (Dhanurasana)

• The Bow Pose gives a very good stretch to the front of your body, the thighs, ankles, abdomen and groins, as well as to the chest, the throat and hip flexors

• It is a good technique for building up strength in your back muscles

• It also stimulates the abdominal organs and the throat

Contraindications:

• The Bow Pose is best avoided by people suffering from migraine, insomnia and low or high blood pressure

• It should also be avoided in case of serious neck or back injuries.