Dhanurasana

Dhanurasana or Bow Pose increases strength and flexibility along the entire length of the spine.Tones the leg and arm muscles.....is eighth in the sequence of 12 basic postures of hatha yoga and apart of the Padma Sadhana sequence.

Introduction

Bow Pose or Dhanurasana

Dhanurasana, the bow pose, is eighth in the sequence of 12 basic postures of hatha yoga and apart of the Padma Sadhana sequence. It is also the third, and last, of the three back-strengthening exercises included in a normal hatha yoga class. The main benefit of the bow is to give a full backward bend to the entire length of the spine, building both strength and flexibility in the back, bending the back in the opposite direction of the seated forward bend. Like the other back-strengthening exercises, the resting posture before the bow is done by laying on the stomach instead of the back.

This pose is so called because it looks like an archer's bow, the torso and legs representing the body of the bow, and the arms the string and itis pronounced as DHUN-ur-AAHS-uh-nuh. Dhanu = Bow; Asana = Posture or Pose.

In the Bow Posture the head and trunk are raised up and back as in the preceding Cobra Posture, but the arms are stretched back so that the right hand grasps the right ankle and the left hand grasps the left ankle. The arms are pulled taut like a bow-string. The beginner will need to spread the knees apart to raise them off the floor; the advanced practitioner brings the knees together.The spine, trunk and legs take the shape of a bow. Balance on the stomach, breathing freely, for at least six seconds.

In the Bow Posture the whole body is strongly stretched, and breathing and circulation are stimulated.

Technique of Relaxation Before you Begin the Asana

Pose of Relaxation

Before beginning the bow posture, lay on the stomach. With your hands make a pillowunder your head and rest one cheek on your hands. The toes should touch together with theheels falling away from each other. Feel the floor supporting the whole length of the body,relaxing into the floor as much as possible. Between each of the back-strengtheningexercises, be sure to alternate the side of your head resting on your hands so that bothsides of your neck receive an equal relaxation.Release your hands from underneath your head and rest your chin or forehead on the mat.

Step by Step

1. Maintaining the posture lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren't wider than the width of your hips, and keep your knees hip width for the duration of the pose (as in fig. 1 and 2).

2. Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward (as in fig. 3 and 4).

Steps of Dhanurasana

3.  With the belly pressed against the floor, breathing will be difficult. Breathe more into the backof your torso, and be sure not to stop breathing.

4. Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.

Benefits of Bow Pose (Dhanurasana)

• Increases strength and flexibility along the entire length of the spine.
• Strengthens the back and abdominal muscles.
• Stretches and Opens up the chest, neck and shoulders.
• Tones the leg and arm muscles.
• Adds greater flexibility to the back.
• Good stress and fatigue buster.
• Massages the digestive organs.
• Relieves menstrual discomfort and constipation.
• Stimulates the reproductive organs.
• Improves digestion.
• Increases the appetite.
• Helps regulate the pancreas and is recommended for people with diabetes.
• Expands the thoracic region of the chest.
• Helps alleviate hunchback.
• Helps people with renal (kidney) disorders.
• Improves concentration.

Contra-Indications

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

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Visit some other related topics - Supta Vajrasana, Vajrasana 

Reference:

• Various 

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Related Questions

What is Dhanurasana?
Steps for Dhanurasana.
Benefits of Dhanurasana yoga.
Precautions for Dhanurasana.
Do’s and don’ts for Dhanurasana.

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