Debosmita Ghosh • 09 Jul 2024
Dhanurasana: Health Benefits Of The Bow Pose, How To Do It
Know The Health Benefits Of Dhanurasana And How To Do It
The word yoga means to connect or unite. To connect with the self or divine self or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you perform all of these, it helps you to achieve enlightenment. Yoga asanas and pranayama can help to cure several health conditions and manage their symptoms.
There are different yoga asanas and each of them has its own benefits. One of them is Dhanurasana. Also known as the Bow Pose, this pose helps to stretch your body and keep you flexible with a good posture. The name Dhanurasana is derived from the Sanskrit word “dhanu” which means a bow because your body takes the shape of a bow while performing the asana. The pose not only helps to improve posture but has several other health benefits as well.
But first, take a look at how to perform the pose correctly.
- Lie on your stomach, keeping your feet hip-width apart and your arms by your side.
- Slowly bend your knees, bringing your heels as close to your buttocks as possible.
- Reach back with your hands and grasp your ankles (not the tops of your feet).
- Inhale deeply and lift your chest off the ground while also pulling your legs up and back. This will help to lift your thighs and torso off the floor.
- Balance your body on your abdomen and look forward or slightly upwards.
- Hold the pose for a few seconds before exhaling and relaxing.
Health Benefits Of Dhanurasana
Here, take a look at some of the health benefits of performing the bow pose.
Improves Posture
Dhanurasana helps to strengthen the back muscles and open up the chest. This can help to correct rounded shoulders and help you achieve a better posture. Regular practice helps the spine to align correctly, reducing the risk of developing postural issues over time.
Strengthens Back Muscles
This pose helps to target the entire back which includes the lower, middle and upper back muscles. By engaging and strengthening these muscles, it can reduce back pain and the risk of back injuries.
Improves Flexibility
The stretch in this pose helps to improve the flexibility of the spine, hip flexors and shoulders. Improved flexibility can help you get a greater range of motion in daily activities and other physical exercises.
Stimulates Digestive Organs
The pressure on the abdomen while performing Dhanurasana helps to stimulate the digestive organs which can eventually improve digestion and help reduce digestive issues like constipation and bloating.
Opens the Chest and Shoulders
This pose stretches and opens the chest and shoulders which can improve respiratory function. A more open chest allows for deeper breathing and can increase lung capacity.
Relieves Stress and Fatigue
By stretching the entire body and focusing on deep breathing, this pose can help reduce stress and mental fatigue. The pose helps you relax and can give you a sense of calm and well-being.
Boosts Circulation
The posture of the back in Dhanurasana helps to increase blood flow to various parts of the body. Improved circulation can help in the delivery of oxygen and nutrients to different parts of the body, thereby, promoting overall health.
Balances Hormones
The pose helps to stimulate the endocrine glands, especially the adrenal glands which can help balance hormones. This balance can also help to improve energy levels, metabolism and overall hormonal health.