Bow Pose – Dhanurasana
- Take your position
- Breathe in slowly and hold your breath
- Be aware of your power
- Be like a bow and arrow
- Simply BE WHAT YOU WANT TO BECOME
– This asana is named bow because our body resembles a tense bow.
But.. where is the arrow?
The arrow can be our heart. The arrow has its beginning – the sternum and its end – our knees. When we take a closer look, it seems that the same arrow is level with our body. However, when we breathe, that same arrow finds its center in the area of our navel, where it will be our focus during the performance of this bow asana.
With yogic breathing itself, we encourage better work of our internal organs, and we release all the tension in the body precisely through this position. This exercise is an excellent driver of our inner will and strength, and at the same time, through the opening of the chest, we learn to be open to the manifestations that come to us. We learn to be what we want to become.
Dhanurasana Effects and Benefits
- Stretches the entire front of the body (chest, neck, abdomen, thighs, hip muscles…).
- Strengthens the back muscles, stimulates the work of internal organs, improves digestion and appetite.
- Works effectively in weight loss.
- Improves circulation and function of liver, pancreas, small and large intestine.
- Improves our posture and relieves back pain.
- Has a therapeutic effect on respiratory diseases, anxiety, fatigue.
- Treats constipation.
- It gives the back more flexibility.
- This position should not be performed by people with serious spinal deformities or neck injuries, as well as people with hernias and stomach ulcers!
How to Do Bow Pose in Yoga?
Lie on your stomach, exhale and bend your knees. Grab your ankles with your hands, bend your head, and separate your knees from the floor as much as possible. In bow asana, you can turn your head left and right. Breathe in a natural rhythm. The position in which you can rest is the position of the child.
Stay in the position for about 30 seconds. Repeat the exercise several times.
Bow Asana Variations
More advanced form – embrace both knees but keep in mind that you can only hold here for a few seconds.
The most difficult variant – pull the feet up to the top of the head. This position is mostly accessible to young people and people who have great flexibility.
If you want to have more fun in the position, you can rock back and forth or left and right.