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This yoga exercise posture has been named after the form it takes– that of a bow. Dhanurasana (Bow Pose) is component of the Padma Sadhana sequence. This yoga pose is obvious as DHUN-ur-AAHS-uh-nuh.

Dhanu = Bow; Asana = Posture or Pose

How to do Bow Pose (Dhanurasana)

  1. Lie on your stomach with your feet hip-width apart as well as your arms alongside your body.
  2. Fold your knees as well as hold your ankles.
  3. Breathing in, lift your upper body off the ground and draw your boosts as well as back.
  4. Look straight ahead with a smile on your face. Curve your lips to match the contour of your body!
  5. Keep the posture secure while focusing on your breath. Your body is currently tight as a bow.
  6. Continue to take long deep breaths as you loosen up in this pose. However don’t get brought away! Do not exaggerate the stretch.
  7. After 15 -20 seconds, as you breathe out, delicately bring your legs and also chest to the ground. Launch the ankles as well as relax.

Benefits of Bow Pose (Dhanurasana)

  • Strengthens the back as well as stomach muscles
  • Stimulates the reproductive organs
  • Opens up the breast, neck and also shoulders
  • Tones the leg and arm muscles
  • Adds higher versatility to the back
  • Good stress and fatigue buster
  • Relieves menstruation discomfort and also constipation
  • Helps people with renal (kidney) disorders


Do not exercise Bow Position (Dhanurasana) if you have high or reduced high blood pressure, hernia, neck injury, pain in the lower back, frustration, migraine headache or a current abdominal surgery.

Ladies ought to stay clear of practicing this yoga position during pregnancy.