How to do Dhanurasana: Steps and Health Benefits


Health benefits of Dhanurasana include stretches the entire front body, calm the mind, remove stress, improve circulation, Boost sexual activity, improves digestion, strengthen the muscles of ankles, thighs, abdomen, throat & chest

May 31, 2018


Dhanurasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Bow Pose. In Sanskrit Dhanur mean Bow, and Asana mean Pose, so combine of both the words, it's pronounced as The Bow Pose. Besides these, this asana is also resembled like a bow. These asanas help to stretch our entire body.   

Dhanurasana has lots of health benefits, among that some of the health benefits of Dhanurasana include stretches the entire front body, calm the mind, remove stress, improve circulation, Boost sexual activity, improves digestion, strengthen the muscles of ankles, thighs, abdomen, throat, chest and deep hip flexors, helps to remove lower back pain, improve the flexibility of the spine and longevity, stimulate endocrine glands, prevents constipation, improves the health of respiratory system and regular practice of this yoga also helps in weight loss. 

Before we go to do this asana, we should know for whom Dhanurasana is not recommended. Those who are suffering from severe back injury and ankle injury this asana is not recommended for them, if any person is recently gone under any surgery on his legs or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision, For women, those who were in the last month of pregnancy; they should also avoid this asana.

How to do Dhanurasana (The Bow Pose):

  • To start this asana, get onto the yoga mat, and lying down on your belly and your hand should be placed alongside your body and palms should be facing upwards. Keep your legs straight and your forehead should rest down on the mat. 
  • Now slowing bend your knees and try to bring your heels close to your buttocks, then try to hold your ankles in your hands and your both knees should be a little apart. 
  • Now put pressure on your feet and your hands, so that your torso and your upper body little rise from the floor and try to keep the entire body raised from the floor and your entire body weight should be on the abdomen. Keep your eye upwards 
  • Try to be in this position for 2 to 3 breaths. 
  • To release from this position, take a deep breath and slowly down your torso and upper body part to the floor and slowly un-hold your ankle, keep your leg straight and place your hands alongside your body. 
  • Now you can again do this asana.
  • Keep in mind that when you are going down you should exhale and when you are coming upward your to inhale. 
  • Initially, when you start this yoga asana, you feel some pain in your calves and hamstrings, but as you practice you can do this asana more easily. 

Health Benefits of Dhanurasana (The Bow Pose):


Dhanurasana Helps to Improve Digestion:

Regular practice of Dhanurasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Dhanurasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.


Dhanurasana Helps to Stimulate the Reproductive Organs:

Practicing of Dhanurasana on a regular basis can enhance sexual performance because while doing dhanurasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Dhanurasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance. 

Dhanurasana Strengthen the Neck, Chest, and Shoulders:

While practicing Dhanurasana, it stretches our neck, chest and shoulder muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Dhanurasana will helps to reduce the pain in the shoulder and arms and keep the bone strong. 

Dhanurasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Dhanurasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Dhanurasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Dhanurasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Dhanurasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Dhanurasana Improves Cardiovascular System:

Different studies have been proven that regular practice of Dhanurasana can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana it open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases. 


Dhanurasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Dhanurasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Dhanurasana also help to prevent injury in calves and hamstrings during exercise and other works. 

Health Benefits of Dhanurasana