Dhanurasana Yoga(The Bow Pose) Health Benefits: Flexibility, Strength, Posture, and More

Dhanurasana, the body part is visible such as a “bow” shape, hence this posture is called Dhanurasana. Dhanurasana Yoga asana is very advantageous for the back part and spine.

By doing Dhanurasana, all the nerves of the body from the neck to the back and the lower part of the waist get exercise.

If you want to get the maximum benefit of this asana, then first Bhujangasana (Snake Pose), then Shalabhasana (Locust Pose), and finally the third Dhanurasana (The Bow Pose) should be done.

Dhanurasana Information

Many yogis and sages also call these three asanas as “Yogasanatrayi”.

This asana not only strengthens the nerves of the body, but also helps in curing complex diseases related to the stomach. Whether it is to control weight or to shape the body, Dhanurasana is a very effective asana.


Dhanurasana: What are the types?

  1. Parsva Dhanurasana
  2. Purna Dhanurasana

Alternative name: – Urdva chakrasana (Upward wheel pose).

Pose Name Dhanurasana
Sanksrit Name धनुरासन
IAST Dhanurāsana
English Name Bow Pose
Origin Medieval Yoga Period
Level Intermediate
Group Dhanurasana
Type Back Bending

Dhanurasana: Meaning

  • Dhanura = Bow
  • Asana = Pose, Posture, Seat
  • Dhanurasana = Bow-Posture

How To Do Dhanurasana/Bow Pose (Steps)

Dhanurasana Yoga Steps

Dhanurasana Yoga Steps
Dhanurasana Yoga Steps

First of all, select a clean and best, comfortable and flat place, and then you can sit on the mat (Yoga Mat). (IMP – Doing any asana in the open air gives more benefit.)

How to do the Dhanurasana or bow pose : first of all simple step to lie down on the mat on your stomach. Then put your chin on the earth.

Extend both your hands in the direction of the feet and keep them on the earth near the waist. The palms of both your hands be required to facing towards the sky.

Now forward, raise both your legs by bending both your knees. When both the heels of your feet come to both the hips, then hold the ankles of both your feet with both your hands.

Remember that while holding the ankles of the feet, the hands be required to straight with both the elbows.


Now slowly step by step, while breathing deeply inside the body, pull both your legs backwards. After that at the same time step by step try to lift both your all the thighs as well as hips above the earth. (IMP- Inhaling is to be done even while raising the hips in uga health center).

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While you are lifting both thighs and hips off the flooring, at the same time keep raising your chest and neck off the earth.

When the chest rises completely, then try to take your raised neck back and as far as possible. (Nore- don’t any try too much if the neck starts pain or hurting).

Try to stay in this position for as long as possible (10 to 20 seconds).

After that slowly step by step bring the hips and thighs towards the flooring. And at the same time bring the front part of your body, ie chest as well as head, on the flooring.

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Now release the ankles held by both the hands and keep them on the flooring in the same position as they were while starting the asana.

Slowly step by step straighten both the bent knees and keep both the feet on the flooring as before.

(IMP- When you are getting free from the position of Dhanurasana, that is, bringing the head, chest, thighs and hips down to the flooring, then the breath is to be exhaled outside the body.)

In the end, keep taking it on the abdomen for a while. And when the fatigue is gone, start the second set. And after doing three sets, take rest in “shavasana”.

On doing Dhanurasana, a new person may have difficulty in lifting the hips and thighs.

Such a person should start this asana by lifting the front part of the body i.e. chest and neck and keeping the hands straight by holding the heels of both the feet with both hands, till the practice progresses.

And then when the practice in this “Simple Dhanurasana” increases, then the practice of lifting the thighs and hips should be started.

Duration Of Dhanurasana

Dhanurasana should be done on an empty abdomen and in the morning time.

And then coming in the position of Dhanurasana, one need try to stay in the same position for 12 to 25 seconds according to the strength.

If breath can be stopped, then while being in Dhanurasana position, this asana can be done by holding the breath filled in the body.

After reaching the Dhanurasana position, it can also be done with the action of inhaling and exhaling at a normal pace. This best asana need be done 2 to 3 times. (IMP- One set of ten to twenty seconds, three such sets).

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Precaution / Side Effects Of Dhanurasana

This asana is strictly prohibited for pregnant women. If there are serious problems related to the waist, they should do this asana only after taking the advice of the doctor.

If there are ulcers in the abdomen, then this position can be a harmful factor. person with high blood pressure should not do this asana. If there are complaints of headache, they should also not do Dhanurasana.

Those who have intestinal disease or have any serious problem in the spine, they should also not do this asana.

If there is a serious injury in the neck, or if there is a problem of migraine, then do not do this asana.
This asana is harmful to the person suffering from hernia disease.

After doing Dhanurasana, if there is excessive pain in any part of the body, then immediately stop the position and go to the doctor. If possible, do this asana by learning it under the supervision of a yoga teacher. Gradually increase the time limit of Dhanurasana.

Benefits of Dhanurasana (Bow Pose)

  1. Improves posture
  2. This asana makes the spine strong and flexible. Relieves general back pain.
  3. Strengthens the back muscles
  4. The digestive system of the body becomes strong by doing Dhanurasana. Complex diseases related to the abdomen like as a acidity, indigestion gas, sour belching and general abdominal pain are removed.
  5. Alleviates stress and fatigue
  6. By doing Dhanurasana, all the nerves of the whole body get exercise. The body becomes agile, the fat / fat accumulated on the body is reduced and obesity is reduced.
  7. Tones the leg as well as arm muscles
  8. By doing Dhanurasana, the chest, thighs and shoulders become strong.
  9. Helps person with renal (kidney) disorders
  10. Dhanurasana is extremely beneficial to overcome the problems related to the menstrual cycle of women health.

Contraindications of Dhanurasana (Bow Pose)

  • Headache or migraine
  • Hernia
  • Migraine
  • High or low blood pressure
  • Neck injury
  • Insomnia
  • Pain in the lower back
  • Recent abdominal surgery
  • Serious lower-back or neck injury

Dhanurasana Yogasana – Patanjali Yoga Video

Bow Pose | Steps | Benefits | Yogic Fitness