Bow Pose (Dhanurasana)

Sanskrit word “Dhanus” means ‘bow’. While performing this asana the trunk and thighs represent the curve of the bow and the hands and legs the bowstring, so the final pose resembles a tightly drawn bow.

Benefits of the Bow Pose (Dhanurasana)
The Dhanurasana beneficial for patients suffering from cervical spondylitis and backache as it makes the spines more flexible and healthy. It is also helpful to cure stomach related problems like constipation. For women dhanurasana is helpful to cure menstrual irregularities and also reduces fat after childbirth, but it should not be performed after caesarean section.

How to perform the Bow Pose (Dhanurasana)
- Lie on your abdomen take a few relaxed breaths.
- Keep your hands alongside your torso, palms facing downwards then, while breathing-out bend your knees and try to take the heels as close as possible to your hips.
- Now reach back with both your hands, simultaneously, and grasp both your ankles. Your knees should not be more than hip-width apart.
- While breathing-in gently raise your heels further away from your hips and simultaneously raise your thighs off the floor.
- Burrow your tailbone down into your hips keeping your back muscles as soft as possible. While raising your thighs and heels higher and higher with every breath, press your shoulder blades actively against your back. Now, gaze upward and gently move the tops of your shoulders away from your ears.
- Hold the posture for anywhere between 10 to 30 seconds. Now, gently release your ankles, one at a time, if necessary and return back to position #1.

Durations/Repetitions of the Bow Pose (Dhanurasana):
Hold the posture for atleast 10 seconds which can be extended to 30 seconds. Repeat the asana twice or thrice.

Difficulty Level and Advancement of the Bow Pose (Dhanurasana):
Dhanurasana is a difficulty level 5 asana recommended for intermediate yoga practitioner.

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