Health and Fitness

Benefits of doing Dhanurasana, the right way, and precautions to do it

While yoga has less movement than other types of exercise, it is certainly no less than any exercise in terms of improving your physical and mental health. There is no doubt that it works as an ideal workout to bring balance to your body. The job of yoga is not only to keep you fit but also to help you to be happy, satisfied, and calm. Its practice allows you to connect with yourself and it helps you to maintain a balance between your body, mind, and mind. You can include many types of yoga asanas in your yoga session so that you can take advantage of them in every way. Dhanurasana is also one of these asanas. Dhanurasana, also known as bow pose or bow pose, is a yoga exercise whose practice helps relieve stress and anxiety.

If you are trying to lose weight and increase core strength, then Dhanurasana can be a great workout for you. Let us know what is the right way to do Dhanurasana and what are the benefits of its practice-

If you are a fitness freak and want to know more about yoga poses, then you can join a  Yoga Teacher Training in Bali.

What is Dhanurasana?

The name Dhanurasana is derived from two Sanskrit words, ‘Dhanur’ and ‘Asana’ in which Dhanur means bow and ‘Asana’ means posture, hence it is also known as bow pose. Your body is in the shape of a bow while practicing this mudra. This yoga pose enhances your focus and stability.


  • Dhanurasana strengthens the abdominal muscles along with the back and helps in stimulating the reproductive organs.
  • Helps to widen and open the neck, chest, and shoulders.
  • Practicing Dhanurasana tones up the leg and arm muscles as well as strengthens your ankles, chest, waist, thighs, and all the abdominal organs.
  • It increases the flexibility of your back as well as helps in reducing back pain.
  • This asana is a great stress buster.
  • Regular practice can help you overcome many menstrual problems.
  • This asana can also prove beneficial for people with kidney disease.
  • Practicing this asana can be helpful for asthma or respiratory problems.
  • The function of the heart, pancreas, small intestine, and large intestine improves, thereby improving your digestion.

Remember these things before doing Dhanurasana:

Your stomach should be empty before practicing Dhanurasana. You can practice this asana after going to the toilet. If you have had your meal then you should wait for at least 4 to 6 hours and only then practice the asana. This will also give you the energy to practice the asana, practice this asana only in the morning. This is the best time for this. However, if you are not able to do it in the morning, then it can be practiced in the evening as well.

How is Dhanurasana done?

You can practice Dhanurasana with the help of the steps given below, it is important to practice this asana properly, only then you can get its benefits, let’s know what are these steps-

  • First of all, lie down on your stomach and keep some distance between your legs.
  • Now keep your arms parallel to the hips on either side of your body and slowly, bend your knees upwards and hold your ankles with your hands.
  • Now inhale and lift your chest off the ground and raise and spread your legs.
  • You should feel a stretch in your arms and thighs.
  • Stay in this posture for 12-15 seconds.
  • Pay attention to your breath as you take long, deep breaths.
  • Slowly bring your chest and feet back to the ground.
  • Release your grip at the ankles, and relax your hands to the sides, repeating this for a few sets.


  • Before doing Dhanurasana, you should take care of some precautions.
  • If you are recovering from a hernia, high or low blood pressure, low back pain, migraine, headache, neck injury, or any kind of recent abdominal surgery then you should avoid this asana.
  • Women should not practice this asana during pregnancy.

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