Top 7 Health Benefits of Dhanurasana Yoga or Bow Pose

Top 7 Health Benefits of Dhanurasana Yoga or Bow Pose

Authored by DesiMD Doctor on 29 Feb 2016 - 15:10


Dhanurasana yoga pose resembles a bow and hence it is also called as 'Bow Pose' yoga. The word dhanurasana is made of two words: Dhanur, means 'bow' and Asana indicates a Yoga pose. This is one of the important Yogic postures, which is known for many health benefits such as weight loss, strengthening the lower back, treating asthma, making your entire spine flexible and supple and much more. Dhanurasana is one of the few Yoga poses that includes the benefits of two different asanas; Bhujangasna and Shalabhasana. The following are the important advantages of Bow Pose.

7 Health benefits of Dhanurasana yoga:

  • Promotes weight loss: Bow pose yoga provides maximum stretch on the abdomen and abdominal sides. Following this asana on a regular basis removes excess fat on the abdominal sides of the body and also tones the entire body.
  • Treats diabetes: The pancreas gets correct toning by performing this asana. It induces further secretion of the correct amount of glucagon and insulin that helps in balancing of sugar in the blood. Both Type 1 and Type 2 diabetic patients can benefit by practicing this important yoga posture.
  • Massages the digestive organs: When you hang out and breathe in dhanurasana for a while, it does a gentle massageto your internal organs, which will help to facilitate digestion and move stuck wastes in the digestive system.
  • trengthens spinal columns: According to ancient yoga, as well as modern science, the spinal cord is the most important and most impalpable part of the body. Dhanurasana rejuvenates the spinal column. The ligaments, muscles and nerves are given a good stretch in this asana and hence helps relieve stiffness. The spine is made more supple and healthy. This asana brings back elasticity to the spine and tones the abdominal organs.
  • Good for heart: Dhanurasana yoga massages the heart. This is done by the diaphragm, which is pushed towards the heart by the excess pressure in the abdomen.
  • Strengthens shoulders: Dhanurasana yoga strengthens your shoulders, arms, neck, abdomen, back, thighs & hamstring muscles. Anyone who is struggling with really tight shoulders should perform this yoga to open the shoulders. Most of us spend a large portion of our days sitting with our shoulders in an un-erect or hunched position especially while driving or sitting in front of the computer. The hunching causes some seriously tight shoulder, girdle muscles and some overly stretched upper back muscles. Dhanurasana will help reverse this hunching and provide some gentle yet powerful opening for the shoulders, if performed daily.
  • Cures asthma: This asana is very effective for removing the hunching tendency of asthmatics, which worsens our health. Dhanurasana realigns the back and improves the breathing processes, which in turn result in the free flow of air through the nasal passages.

    Other Health Benefits of Dhanurasana include:

  • Helps to treat dyspepsia (indigestion) and rheumatism
  • Reduces stress
  • Improves blood circulation
  • Improves digestion and appetite
  • Improves the function of liver, pancreas, small as well as big intestine
  • Helps in stimulating reproductive organs
  • Releases back pain
  • Treats menstruation disorder
  • Improves posture
  • Strengthens ankles, thighs, chest and abdominal organs

How to perform Dhanurasana (Bow Pose) yoga? It is a very simple procedure. The different techniques and steps of performing this asanaare mentioned below:   

  • Firstly lie down in prone position
  • Relax completely with 2-3 breaths
  • Bend your knees and hold your ankles with hands
  • While inhaling, lift your chest off the ground and pull your legs up and back. Now your whole weight will be on your abdomen. Only your stomach and pelvic area will touch the ground.
  • Stay in this position for few seconds and continue taking a deep breath
  • After 15 to 20 seconds as you exhale, gently bring down the head and legs up to knee joint. Maintain this position as long as you can hold and slowly come back to the original position.
  • Repeat this cycle 4 to 5 times a day.



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