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Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose) derives its name from the archer’s bow it resembles, because here the legs and

Bow Pose, Dhanurasana Yoga Pose

torso represent the body of a high strung bow, while the arms form the string. Dhanur, in Sanskrit, literally means “bow.” Another name for this asana is Urdhva Chakrasana. Initially, beginners of yoga shouldn’t expect to achieve a very deep pose because, if done improperly, it could well compromise your spine and knees; and if undue pressure is applied on your spine and puts it out of alignment, it could lead to ruptured disks. For this reason, all backward extensions of the spine are done only with the use of the back muscles and never with force.

How to do Dhanurasana

1. Start the pose lying on your abdomen in Makarasana (Crocodile Pose); take a few relaxed breaths. You could also lie on a folded Yoga blanket to cushion the front of your legs and torso if you wish.

2. Now, place your hands alongside your torso, palms facing downwards then, with a deep exhalation, bend your knees and take your heels as close as possible to your butt.

3. Next, reach back with both hands, simultaneously, and grasp both your ankles (never the tops of your feet). See that your knees are no more than hip-width apart, and maintain this width for the whole duration of the pose.

4. With a deep inhalation, raise your heels further away from your butt and, at the same time, raise your thighs from off the floor. This should have the effect of heaving your head and upper torso off the mat. But not forcefully; do it gently.

5. Burrow your tailbone down into your butt, keeping your back muscles as soft as possible. As you continue raising your thighs and heels higher and higher with every breath, press your shoulder blades actively against your back; this will help further open up your chest and heart. Now, gaze upward and gently move the tops of your shoulders away from your ears.

6. Those who are not able to hold their ankles may string a Yoga belt or any loop around their ankles and grasp the tops of it.

7. Hold the pose for anywhere between 15 – 30 seconds. To exit the pose, take a deep exhalation and gently release your ankles, one at a time, if necessary. Take a few moments to lie quietly in Makarasana (Crocodile Pose). Feel free to repeat the pose once or twice according to your own comfort levels.

Benefits of Bow Pose

This is one of those complete Yoga poses that stretches and strengthens the front of the whole body, as well as the back muscles, thighs, ankles, groins, chest, abdomen, throat and deep hip flexors (psoas)