Dhanurasana is a back-bending asana in 12 hatha yoga as well as a modern yoga style. By doing this asana, the shape of the body becomes like a “bow”, hence this asana is called Dhanurasana or Bow Pose.

Dhanurasana Posture called Urdava Dhanurasana or Bow Pose. It is one of the most important three back stretching and highly preferred yoga asanas. In Dhanurasana, the two parts of the body lift together, properly linking the two movements of the grasshopper and cobra, as well as bending forward and running the plow. In this posture, the abdomen and thigh form as part of the bow and the lower part of the legs and arms act as the trunk of the bow.

The special thing of Dhanurasana is that by doing this asana you get the benefits of Bhujangasana and Salabhasana. Dhanurasan is very beneficial for our waist and spine. Not only this, but many problems related to the stomach are also eliminated by performing this asana. In addition, it provides an excellent and powerful message to the internal organs.

This is a very important asana which has many benefits when performed. Today in this article, we will tell you about the steps of Dhanurasana, the benefits of Dhanurasana (Bow Pose) and precautions while doing Dhanurasana.

How To Do Dhanurasana (Bow Pose)

Here are step-by-step tips for performing Bow Pose.

  • To do this, first, choose a clean airy place.
  • After that, lie down on your stomach by laying a yoga mat. Place the gap between your buttocks and keep both hands straight.
  • Exhale with the bend your knees, bringing your heels as close as your buttocks. And while arched, hold your ankles with your hands.
  • Now take your chest up from the ground while breathing.
  • Now raise the legs a little more and try to pull your ankles by hand while breathing more.
  • During this, your knees aren’t wider than the width of your hips.
  • Maintain the balance of abdominal weight while pulling the ankles and keep the head absolutely straight.
  • Depending on the flexibility of your body, you can raise your body further.
  • Pay attention to breathing and exhaling while performing this arched pose.
  • Stay in this position as long as possible.
  • To get back to the initial state, slowly loosen the muscles of the body and bring the buttocks and thighs towards the ground.
  • Now bring the front part of the body to the ground.
  • After this, release the heel with both hands. Come to the initial state of posture.

Preparatory Poses associated with Dhanurasana (Bow Pose)

Before performing this asana, you should do the following asana which will help you to do the Bow Pose-

Follow-up Poses Associated with Dhanurasana (Bow Pose)

Once you do Bow Pose successfully, you should perform some follow-up poses.

Top Health Benefits of Dhanurasana (Bow Pose)

There are many benefits of doing Dhanurasana and it can be avoided with various types of diseases, let us know its benefits in detail-

  • This asana strengthens the stomach muscles and improves your digestion. This eliminates problems like indigestion. Many types of diseases related to your stomach can be eradicated by taking exile.
  • Its regular exercises strengthen the muscles of your thighs, it strengthens your buttocks, stretches the hamstrings, it also cures back pain.
  • It is considered a good exercise for respiratory diseases such as asthma, as it expands the chest and increases the respiratory capacity of the lungs.
  • You will feel an energizing feeling in your vertebrae while practicing this yoga asana.
  • Regular exercise of this yoga posture provides physical and mental comfort. At the same time, the thinking process becomes very clear and precise.
  • It is also beneficial in relieving joint pain from the entire body.
  • This yoga asana can prove to be quite useful in increasing flexibility in the body. Especially at the time when you are experiencing spinal pain due to doing a desk job.
  • If you have sinusitis problems or there is a problem of mucus or phlegm in the respiratory tract, then the practice of Bow Pose clears the respiratory system. With constant practice, the speed of breath also starts to stabilize.
  • By practicing this regularly, the internal organs of the body are massaged. It is helpful in removing obesity.
  • Bow Pose improves liver and kidney function in the organism. It keeps the body’s stomach, liver, kidneys, pancreatic, etc. healthy
  • This yoga is also done to get relief from facial problems and body pain.

Some Important Things Before Performing Dhanurasana (Bow Pose)

According to the experts, this asana is considered best when yogi practiced early in the morning.  Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. but at least keep a 3-5 hour gap between your practice and meal.


  • Beginners remember that don’t go beyond your limits during Asana. Otherwise, it causes serious injuries.
  • If you are suffering from hernia, ulcers, colitis and any stomach disease, do not do this asana. Because this posture puts the maximum pressure on the stomach.
  • Pregnant women should not do this asana.
  • If you are suffering from any disease then consult a doctor before practicing this asana.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional