Thursday, 26 November 2015

Bow Pose (Dhanurasana) in Yoga for relief from Asthma and other benefits

This yoga posture has been named because of its shape like that of a bow. Bow pose are designed to cultivate the root of our tree of life which is the spinal column. The focal point of concentration in this asana should be the spinal column. With full awareness and concentration, feel the pull exerted in the spine and back muscles.

Steps to do Bow Pose (Dhanurasana)

  • Lie on your stomach with your hands by your torso and side of your body, palms up and feet hip width apart.
  • Exhale and bend both legs, bringing your feet as close as you can to your buttocks and grab the ankles with your hands.
  • Exhale and while inhaling press the pubic bone down and push the ankles against the hands as you pull with the arms. Lift the thighs and the chest, allowing the whole body to be stretched in a curve.
  • Raise the neck to gaze towards the ceiling, then breathe normally.
  • Keep the pose stable while paying attention to your breath. Your body is now taut as a bow. Stay here for a few breaths.
  • After 15 -20 seconds, on an exhale release your arms, core engaged and come gently lying in a prone position. Lie quietly for a few normal breaths.

Benefits of Bow Pose (Dhanurasana)

  • Strengthens the back and abdominal muscles
  • Opens up the chest, neck and shoulders
  • Stimulates the leg and arm muscles
  • Gives flexibility to the back
  • Helps to ease stress
  • Helps to treat menstrual disorders, incontinence and constipation.
  • Helpful for reliefs from asthma
  • Helpful for the people with kidney disorders

Contraindications of the Bow Pose (Dhanurasana)

Do not practice Bow Pose if you have high or low blood pressure, hernia, ulcer, neck injury, pain in the lower back, headache, migraine or a recent abdominal surgery.
Ladies should avoid practicing this yoga pose during pregnancy or menstruation.

View photos of Dhanurasana on

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