How to do Yoga Bow pose Dhanurasana

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In Yoga Bow Pose Dhanurasana, we are really tense, like a bow. We stretch the entire front side of the body.

Yoga pose - Bow Pose (Danurasana)


How to do Yoga Bow pose Dhanurasana -Step by step

1. Lie on your stomach, with your chin on the mat and with your hands next to your body, palms up (prepare a double mat). Exhale and bend your knees, pulling your heels as close to your buttocks as possible. Then, grab the ankles with your hands (not the top of the foot). Make sure your knees are not wider than your hips and keep them that wide while holding this pose .
2. Inhale and pull the heels of the sciatic muscles strongly, lifting the thighs off the floor at the same time. This will have the effect of lifting the upper torso and head off the floor. Bury the pubic bone and abdomen in the floor but try to keep the back muscles soft. Lift the heels and thighs higher, press the shoulder blades into the back and open the heart. Lower the tips of your shoulders down, away from your ears. Look ahead.
3. Stay in Yoga Bow Pose Dhanurasana for about 30 seconds. Lie on your stomach to rest with one cheek on the floor. Then repeat a few more times.
You may also like: Yoga pose – Fish Pose (Matsyasana)

Health Benefits Yoga Bow Pose Dhanurasana

  • Respiratory diseases
  • Mild back pain
  • Weakness Anxiety
  • Menstrual discomfort

Benefits Yoga Bow Pose

  • Stretches the entire front of the body, ankles, thighs, groin, chest, neck and deep hip muscles (Musculus psoas)
  • Strengthens the back muscles
  • Improves posture
  • Stimulates the organs of the abdomen and neck

Contraindications, warnings and precautions:

  • High and low blood pressure
  • Migraine
  • Insomnia
  • Serious injuries to the lower back and neck

More to learn: How to Do Bow Pose (Dhanurasana) in Yoga

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