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What is yoga?

Yoga is checking the impulse of mind this is a definition given by Patanjali. Dhanurasana, Bow pose, is a back-bending asana in hatha yoga and modern yoga as exercise

 There are a lot of poses in yoga, for now, let’s talk about Dhanurasana or bow pose.

Dhanurasana (Bow Pose)

Dhanurasana, Bow pose is a yogic pose which in the form of a bow, hence why this pose is also called as the bow pose. This asana is beneficial mainly for the abdominal and the back region as they get stretched and strengthen the muscle of the back and abdomen. This yogic pose has many advantages and benefits, it is the best yogic pose. Dhanurasana is a powerful yogic pose as it helps to reduce or sometimes cure various diseases such as asthma, diabetics, obesity as well as mild backache.



Step 1: Lie flat on your stomach. Your hands should be straight and should be close to your body.  Breathe normally. Bend your knees in such a manner that your heels should touch your buttocks.

Step 2: Now stretch your hands and bring it above your shoulder. Breathe normally. Reach your ankles, make sure your knees are not wider than your hips.

Step 3: The next step is to pull. Make sure you perform this step carefully and don’t overstretch the muscles. In this step breathing isn’t normal, concentrate on your breathing. Inhale and lift your heels moving away from your buttocks, using your hands strongly pull your ankles. Look straight.

Step 4: The chest, abdomen, thighs and the back are getting stretched. Now the position that you are in is that the head, chest, and abdomen is above the ground level. This is the final pose. The position that you are in is the dhanurasana pose. While you are in this position you will face difficulty in breathing, but you should make sure that you should not stop breathing.

Step 5: Remain in this position for 20 to 30 seconds. Make sure to stay calm and breathe. Slowly exhale and relax, first bring your chest down slowly. The head, then slowly release your hands from the ankle and slowly bring your legs down to the ground. now place your hands under the chin, turn your head to the left side and relax (this is the relaxed position).

Repeat the posture three to four times. Make sure not to overdo as it may harm the body.

This is how you perform dhanurasana. It is preferable to perform this yoga pose on a yoga mat.


  •  Stretches the whole body, ankles, thighs back and abdomen.
  •  Tons the arm muscle and leg muscle.
  •  It helps to strengthen the back muscles.
  •  Help to strengthen the abdomen region as well.
  • It helps in increasing flexibility.
  •  It helps in curing problems related to menstruation.
  •  Massages the pelvic region.
  •  It helps in losing weight.
  •  It cures any postural defects, for example, bent shoulder.
  • It helps in concentration.
  • It helps in reducing anxiety.
  • Cures asthma as it stretches and opens the chest which helps in increasing the airflow in the body.
  • It helps in curing back pain.
  • Stimulates the organ of the abdomen and neck.
  • It helps to ease constipation.
  • It helps to reduce fatigue.
  • Reduces stiffness in the body.


  • A person suffering from high blood pressure must avoid this exercise.
  • A person who is suffering from migraines should avoid this posture.
  • Those individuals who have back pain or any kind of back injury must avoid this exercise as there are chances for the pain to increase.
  • Women who are pregnant should avoid this yoga pose.
  • An individual having neck injury should also avoid this asana as it may increase the pain.
  • An individual with low blood pressure should avoid doing this yogic posture.
  • Individuals suffering from heart problems should avoid this asana.
  • An individual suffering from hernia should avoid this yogic posture.
  • A person having an ulcer should also avoid this yogic posture.


If a person finds it difficult to reach their ankle, then they can use any strap as a prop to wrap around the ankle. So instead of pulling your ankle, use the strap and pull it.

If you can’t lift your thighs, then use a rolled-up blanket or any other soft base as support. Place the blanket under your thighs, this gives a boost to lift your thighs.

If you practice this yoga pose regularly then you won’t need any alternatives as we all know with practice everything becomes easier.


To conclude, Dhanurasana, as we know, is an effective yoga pose. This yogic posture gives us a lot of health benefits. It helps us to increase flexibility, eases with different kinds of pain and helps to increase muscle strength.

It might be difficult to perform this posture initially if you are a stiff person, but some alternatives will help you perform this posture. The alternatives are mentioned above.

Other than this it is very important to read the instructions while performing these yogic postures.  These instructions are given so that while performing this pose you don’t injure yourself. Hence, performing yoga in general without knowledge has various consequences.

There are other things to be kept in mind while performing yoga. There are various contraindications mentioned above. The people suffering from these problems should avoid this yogic posture as it will have a negative effect on your body.

Yoga is good for health, so it is recommended to add a little bit of yoga in your daily running life. As it keeps you fit and healthy. Practice this pose to stay away from all those health problems.


Read our article on Bridge Yoga for Kids.

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