Dhanurasana is a heart-opening backbend stretches asana in 12 hatha yoga as well as a modern yoga style. It helps to improve your posture by opening up your chest and shoulders, which counteracts the hours you spend at your desk every day.

In this asana, the shape of the body becomes like a “bow”, hence this asana is called Dhanurasana or Bow Pose.

Dhanurasana Meaning

Dhanu means “bow” and asana means “posture or 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 part of the bow and the lower part of the legs and arms act as the trunk of the bow.

The special thing about 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 that 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.

Bow Pose Quick Facts

  • Sanskrit Name: Dhanurasana
  • Pronounced as: (dah-nur-AH-sa-na)
  • English Name: Bow Pose
  • Meaning: Dhanu means bow and asana means posture or pose.
  • Pose Level: Beginner
  • Pose Position: Prone
  • Targets: Core
  • Pose Type: Backbend
  • Stretches: abdomen, chest, shoulders, front of your hips
  • Strengthens: back muscles, the back of your thighs, and buttocks
  • Stimulates chakra: Manipura (solar plexus) chakra

Bow Pose: Step-by-step instructions

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 on a yoga mat. Place the gap between your buttocks and keep both hands straight.
  • Exhale with the bend your knees, and bring 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

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

Follow-up Poses

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-

  • Bow pose strengthens the stomach muscles and improves your digestion. This eliminates problems like indigestion. Many types of diseases related to your stomach and its surrounding areas can be eradicated.
  • Its regular practice strengthens the muscles of your thighs, and your buttocks, and 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 practice 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 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
  • It 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 yogis practice 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 a hernia, ulcers, colitis, and any stomach disease, do not do this asana. Because this posture puts 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.


Like the other backbends, Dhanurasana or Bow Pose improves the body posture, stimulates the adrenal glands, stretches the abdomen, chest, shoulders, and front of your hips, as well as strengthens the back muscles, and the back of your thighs. It may help ex-football players and opens the thighs, pelvic region, abdominal, and heart.


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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