How to do Dhanurasana - Bow Pose

DHANURASANA | Bow Pose
Dhanurasana or the Bow Pose is one of the 12 basic Hatha Yoga poses. It is also one of the three main back stretching exercises. It gives the entire back a good stretch, thus imparting flexibility as well as strength to the back. This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string.

How to:
1. Lie down on your stomach with your feet slightly apart.
2. Slowly, fold your knees up and hold your ankles with your hands.
3. Breathe in and lift your chest off the ground and pull your legs up and stretch it out.
4. Hold the pose for 12 -15 seconds.
5. Slowly return to the starting position.

Why to:
Strengthens the back and abdominal muscles.
Stimulates the reproductive organs.
Opens up the chest, neck and shoulders.
Tones the leg and arm muscles.
Adds greater flexibility to the back.
Good stress and fatigue buster.
Relieves menstrual discomfort and constipation.
Helps people with renal (kidney) disorders.
It provides relief from headache.
Helps in reducing fat around belly area.

Avoided by:
It is cautioned to not practice Dhanurasana (Bow Pose) if you have high or low blood pressure, hernia, neck injury, pain in the lower back, migraine and/or had any recent abdominal surgery. Also, ladies should avoid practicing this yoga pose during pregnancy.

Best Time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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