Dhanurasana has been named after the shape the body takes while
performing it – that of a bow. Dhanu means bow
and asana means posture or pose. Just as a well-strung bow
is an asset to a warrior, a well-stretched body helps keep you flexible with a
good posture.
The bow and Indian mythology
The bow has
frequently been referenced in Indian mythology. In the Ramayana, Lord Rama
broke Lord Shiva’s bow at princess Sita’s swayamvara to
win her hand in marriage, a feat that no other prince could do, indicating his
divinity. In the Mahabharata, some of the greatest duels
involved the bow and arrow. Both prince Arujuna and his arch enemy Karna were
adept at using the bow and arrow. However, Arjuna surpassed all others in
archery with his determination and constant practice. It is this determination
and consistency that you will explore within yourself as you smoothly move into
Dhanurasana.
Prerequisites for Dhanurasana
When we do this pose at a specific time in an ideal
physical state, it yields maximum benefits.
·
Make sure you perform this asana 4-5
hours after having your main meal.
·
It is best to do this pose in the morning. However, if for
some reason, you are unable to do it then, include it in your evening
practice.
·
Ensure that you are suitably warmed up with
the preparatory poses before you do Dhanurasana.
How to do Dhanurasana (Bow Pose)
1.
Lie on your stomach with your feet apart, in line with
your hips, and your arms by the side of your body.
2.
Fold your knees, take your hands backward, and hold your
ankles.
3.
Breathe in, and lift your chest off the ground and pull
your legs up and towards the back.
4.
Look straight ahead with a smile on your face.
5.
Keep the pose stable while paying attention to your
breath. Your body is now curved and as taut as a bow.
6.
Continue to take long, deep breaths as you relax in this
pose. But, bend only as far as your body permits you to. Do not overdo the
stretch.
7.
After 15 -20 seconds, as you exhale, gently bring your
legs and chest to the ground. Release the ankles and relax.
Tips for beginners
1.
Pay attention to your breath. Breathe in and breathe out
when you go into and come out of the pose respectively.
2.
Bend as far back as possible. Do not hold the ankles if it
is uncomfortable. You can also use a strap if you are unable to hold your
ankles. In any asana, sthira and sukha are
vital.
Benefits of Dhanurasana (Bow
Pose)
1.
Strengthens the back and abdominal muscles
2.
Stimulates the reproductive organs
3.
Opens up the chest, neck, and shoulders
4.
Tones the leg and arm muscles
5.
Adds greater flexibility to the back
6.
Alleviates stress and fatigue
7.
Relieves menstrual discomfort and constipation
8.
Helps people with renal (kidney) disorders
Contraindications of Dhanurasana
(Bow Pose)
Ladies should
avoid practicing this yoga pose during pregnancy. Also, do not practice Dhanurasana (Bow
Pose) if you have
·
High or low blood pressure
·
Hernia
·
Neck injury
·
Pain in the lower back
·
Headache or migraine
·
Recent abdominal surgery
You can also explore more about Urdhva Dhanurasana or Chakrasana
Dhanurasana is one of those poses that becomes easier with time
and practice. However, it is advisable to practice all yoga asanas under the
guidance of a trained yoga teacher. Explore our yoga programs with the
online Sri Sri Yoga program.
(Beneficial Yoga Poses)
Practicing yoga helps develop the body and mind, yet is not a
substitute for medicine. It is essential to learn and practice yoga under the
supervision of a trained yoga teacher. In case of any medical condition,
practice yoga only after consulting your doctor and a Sri Sri Yoga teacher.
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