How To Do Dhanurasana Yoga Pose or Bow Pose and Its Benefits

by Tanmay Joshi
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Dhanurasana yoga pose or bow pose, also known as the posture of dhanu meaning bow, is an inverted asana that strengthens the arms and core muscles. Practicing this pose releases any stress from the body and calms the mind, making it great to do at the end of your workout or before going to bed at night.

This is an intense stretch that looks like it would be difficult to do and painful to hold, but in reality, it’s relatively simple to execute and can even be fun!

The purpose of Dhanurasana Yoga Pose may vary slightly depending on who you ask, but the two main reasons are that it helps lengthen the hamstrings and shoulders while strengthening the core.

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What is Dhanurasana or Bow Pose Yoga?

Bow Pose Yoga
What is Dhanurasana

Dhanurasana, or Bow pose, is an inverted backbend that stretches and strengthens your entire body. This yoga pose gives you a real stretch through your chest and abdomen as well as your thighs and glutes, while building strength in your arms, shoulders, neck and spine.

The Sanskrit name for bow pose translates to bow because when you perform it correctly, it should feel like you are bowing to some extent.

You need to be careful with back bends since they can cause injury if done incorrectly or without regard for proper alignment.

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Dhanurasana Yoga or Bow Pose Yoga Benefits

The dhanurasana pose procedure benefits information is provided below.

  • Benefits of bow pose, or dhanurasana, include increased flexibility in your upper body.
  • Bow pose opens up your shoulders and chest and improves digestion by improving blood flow to those areas.
  • As a deep stretch, it’s also calming and will release tension from stress or anxiety.
  • It stretches your arms, chest, back, hips and legs.
  • With regular practice you can reduce stress and strengthen your immune system with bow pose yoga.

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How to do Dhanurasana Yoga Pose and Its Procedure?

How to do Dhanurasana Yoga Pose
How to do Dhanurasana Yoga Pose

The Dhanurasana steps and procedure information is provided with the following points.

  • Lay flat on your stomach with your arms extended forward and palms on the floor. This is what it looks like when you are starting out to do Dhanurasana pose.
  • Put a folded towel under your forehead for comfort, but keep your chin tucked in so that it doesn’t jut out.
  • Take both hands back to hold your feet with them.
  • Inhale deeply through your nose, then exhale fully through your mouth as you raise both feet off of their toes and lift up into a full bow by raising yourself off of all fours while drawing in your abdominals, pulling in your chest and arching back as far as possible without over-extending or causing pain.
  • Hold for 20 seconds to one minute before inhaling again..
Dhanurasana Steps

Common Mistakes in Doing Dhanurasana

A common mistake made by people doing Dhanurasana is over-stretching or pulling on their neck. If you are new to yoga or practicing at home, it is advisable to be under strict supervision of a certified yoga instructor who will help correct your form before any injury occurs.

Another precautionary measure against injuring yourself while performing Dhanurasana is not to perform it if you have high blood pressure or heart problems.

People with serious spinal injuries should not attempt practicing dhanurasana yoga pose. Doing so could lead to complications and can even prove fatal in some cases.

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Precautions While Doing Dhanurasana

During dhanurasana, it is important to keep your back straight. Otherwise you are doing an incorrect form of dhanurasana, which could cause several problems, such as low blood pressure or digestive disorders.

In addition, it is recommended that you should not look down during dhanurasana yoga pose.

Looking down will force your neck and head to bend in a way that might strain them.

Tips For Beginners in doing Dhanurasana

  • Some beginners may feel difficulty to perform Bow pose or Dhanurasana. In these cases, doing Bow pose with knees bent, yoga belts and under support of experienced yoga teachers helps a lot in learning how to do bow pose correctly.
  • However, if you are experiencing back pain while doing Bow pose then it is better not to practice it.
  • Avoid making any headway pressure on your back as it may cause some serious injuries in coming days.
  • It is important to not perform Bow pose beyond your capacity and will power and that too with expert’s guide only.
  • Never practice self-made moves while trying to learn bow pose yoga.

Poses/Asanas Recommended After Doing This Asana

Suryanamaskar (Sun Salutation), Paschimottanasana (Seated Forward Bend), and Bharadvajasana (torso stretch pose) are all good poses to do after practicing Dhanurasana. They can also be done before, if they are a part of your regular practice.

Dhanurasana Preparatory Poses

To perform dhanurasana, you’ll need to set yourself up with a few preparatory poses first. Try bhujangasana, supta virasana, and virasana.

These are some of the beneficial dhanurasana preparatory poses.


Q.1. What is Dhanurasana and its benefits?

Ans. The word Dhanu comes from Sanskrit and means bow. The word asana means pose. Dhanurasana or Bow pose is a yoga pose that mainly targets your spine and abdominal region, thereby toning them up nicely. You can perform Dhanurasana at your home or garden on your mat.

Q.2. What are the disadvantages of Dhanurasana?

Ans. There are few disadvantages to Dhanurasana pose. However, those with tight shoulders or back should avoid holding it for long periods of time. Always check with your doctor before starting a new exercise program.

Bow pose is a great stretch to help strengthen your back and abdominals but individuals suffering from hernia should avoid it. Moreover, pregnant women should take extra precaution or totally avoid the dhanurasana yoga pose.

Q.3. Who should not practice Dhanurasana?

Ans. If you have a recent or chronic back, neck, shoulder or knee injury you should not practice dhanurasana pose. You can consult your yoga teacher for guidance on how to work up to practicing it.

If you suffer from severe spinal stenosis or heart conditions bow pose may be dangerous for you. People with hernias should not practice dhanurasana yoga pose without consulting a physician first.

Q.4. What is the benefit of bow pose?

Ans. The main benefit of the dhanurasana yoga pose is that it provides strength and flexibility to your back. In addition, you will notice a greater sense of control over your body, improving your ability to balance. If you are suffering from mild pain in your back, the dhanurasana yoga pose can provide relief by helping to strengthen muscles while also stretching out compressed discs and nerves.

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