How to do Dhanurasana (Bow Pose)
Dhanurasana, also known as Bow Pose, is one of the most powerful back-bending yoga postures that helps stretch the entire body, strengthen the core, and improve flexibility. This yoga asana not only tones the abdominal muscles and reduces belly fat but also relieves back pain, strengthens the shoulders, and enhances posture.
Practicing Dhanurasana regularly energizes the body, improves digestion, and keeps the spine supple and strong. In this guide, we’ll cover the step-by-step method, benefits, contraindications, and tips for practicing Dhanurasana safely.
Step-by-Step Guide to Perform Dhanurasana (Bow Pose Yoga)
- Lie down on your stomach in Makarasana (Crocodile Pose).
- Inhale and slowly bend your knees upward towards the waist or head.
- Stretch both hands backwards and hold your ankles (right hand with right ankle, left hand with left ankle).
- Gently lift your chest and thighs upward, creating a bow-like shape.
- Keep your body balanced and take a few slow breaths without jerking.
- If both legs are difficult, try holding one leg at a time.
- Exhale, release the grip, and relax back into Makarasana.
- Repeat 3 to 4 times, gradually increasing the hold duration.
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