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Benefits of Bow Pose (Dhanurasana)

Benefits of Bow Pose (Dhanurasana)

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Dhanurasana, also known as the Bow Pose, is a yoga posture that involves lying on your stomach and lifting your arms and legs to create a bow-like shape. This asana provides numerous benefits to the body, mind, and spirit. This asana is a panacea for asthma.

Here are the correct steps to perform Bow Pose:

  • Lie flat on your stomach with your hands alongside your body and palms facing upwards.
  • Bend your knees and bring your heels as close to your buttocks as possible.
  • Reach back with your hands and hold your ankles.
  • Inhale and lift your chest off the ground while simultaneously raising your legs as high and comfortable as possible.
  • Look forward and hold the pose for a few deep breaths.
  • Exhale and release the pose, lowering your chest and legs back to the ground.

Benefits of Bow Pose include:

  • Improved digestion and relief from stomach disorders
  • Increased lung capacity and better breathing
  • Reduced respiratory issues, making it a great pose for those with asthma
  • Prevention of lower back pain and injury, as well as improved flexibility in the spine and hamstrings
  • Relief from depression and anxiety
  • Reduced symptoms of menstrual irregularities in women
  • Improved appetite and benefits for diabetes
  • Correction of hunchback posture

Here are some precautions about Bow Pose:

  • Beginners should practice this asana with caution and not exceed their limits.
  • Individuals with high blood pressure, hernia, or recent abdominal surgery should avoid this pose.
  • Seeking guidance from a certified yoga instructor to ensure proper alignment and technique.
  • Listen to your body and avoid any discomfort or pain while performing this pose.
  • Practice this asana safely and with proper guidance to experience its benefits.

So the bow pose is not only beneficial for physical health, but also for mental and emotional well-being. Apart from stretching and strengthening the back muscles, improving digestion and stimulating abdominal organs, the pose is known to promote relaxation, concentration and reduce stress and anxiety. This yoga pose has been found to have positive effects on overall mental and emotional well-being, improving overall feelings of calmness and well-being.


Vigyan Yoga is a unique style
of the science of Yoga which imparts techniques to maintain a practical and healthy balance between one’s worldly
and spiritual lives. It teaches how to avoid the extremities of life and live in moderation.

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